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The  Art  of  Curative  Gymnastics 


35-3  5 


VENUS  DE  lilLO 


mejirtof 


Curative  Gi^mnastics 


BY 

TELL  BERGGREN,  M.  D. 

MEMBER  OF  AMERICAN  MEDICAL  ASSOCIATION.   AMERICAN   PHYSICAL  EDUCATION  ASSOCIATION.   THERAPEUTIC    GYM- 
NASTIC SOCIETY  OF  AMERICA.   ETC.     LECTURER  ON   AND  TEACHER    OF  SWEDISH  GYMNASTICS,  ORTHO- 
PEDICS. GYMNASTIC    NOMENCLATURE    AND    KINESIOLOGY    AT  TH^]    NORMAL 
SCHOOL  OF   PHYSICAL   EDUCATION,    BATTLE    CREEK.   MICH. 


%  9  1 4-(c 


]illu0ttatrti 


BATTLE  CREEK,  MICHIGAN 

THE  GOOD  HEALTH  PUBLISHING  COMPANY 

1910 


COPYRIGHT.  1910.  BY 
TELL  BERGGREN.  M.  D. 


8  0  86 


3f^ 


PREFACE 

"Health  is  the  greatest  wealth." — Emerson. 

That  the  dream  of  the  "father  of  Swedish  gymnastics,"  Pehr  Henrik  Ling, 
has  come  true  to-daj'^ — the  whole  world  aseeking  health,  not  by  nauseating  pills 
and  powders,  but  natural  processes  of  physical  upbuilding — ^is  encouragingly 
coincident  with  the  forthcoming  centennial  celebration  in  1912  of  the  original 
Royal  Gymnastic  Institute  which  he  founded  in  Stockholm,  Sweden. 

Persons  gifted  with  "sanctified  common  sense"  increasingly  recognize  that 
there  are  unchanging  principles  of  health — principles  that  prove  themselves 
century  after  century.  They  rise  supreme  above  the  medical  men  of  the  ex- 
tremely materialistic  type  on  the  one  side,  whose  so-called  scientific  opinions  are 
at  perpetual  war,  and,  on  the  other,  the  ethereal  mind-cure  folk  who  flop  from 
one  rosy-colored  cult  to  another  with  each  new  "inspiration."  Still,  we  can  see 
the  comparative  value  of  even  such  extremes  at  the  present  day.  But  Pehr  Hen- 
rik Ling  emphasized  the  universal  truth  that  within  the  body — within  this  '  *  tem- 
ple of  the  living  soul" — abides  a  natural  power,  implanted  by  the  Great  Giver 
of  Health,  through  the  intelligent  exercise  M'hereof  one  may  grow  to  physical 
perfection. 

What  is  so  freely  furnished  by  this  great  Giver  of  Health  by  way  of  environ- 
ment? Air — a  sky  full  of  it,  so  to  speak;  water — the  earth  fairly  overflowing 
with  it;  sunshine — the  finest  electric  treatment  in  the  world.  And  food?  Yes, 
natural,  uncooked  food  such  as  fruits  and  nuts.  Indeed,  if  a  man  were  fortunate 
enough  not  to  become  overeivilized,  and  lived  "next  to  nature,"  he  might  always 
be  happy  with  his  rightful  heritage  of  superb  strength.  As  it  happens,  how- 
ever, the  race  has  evolved  away  from  natural  pursuits ;  has  shut  itself  up  in  ill- 
ventilated  offices  and  houses — and  so  text-books  have  to  be  written  to  teach  hol- 
low-chested people  how  to  breathe  properly ;  how  to  exercise  that  the  blood  may 
€arry  its  vital  forces  to  every  nook  of  the  half-nourished  body. 

It  is  absurd,  even  criminal,  to  think  that  the  delicate,  intricate  organism  of 
the  physical  body  can  be  neglected  without  its  degenerating  from  abounding  life 
into  disease  and  disuse.  Would  a  wide-awake  manufacturer  allow  his  steel  ma- 
chinery, which  serves  him  so  well  financially,  to  become  rusty?  Would  a  sane 
goldsmith  attempt  to  mend  a  fragile  watch  with  a  hammer?  Yet  the  superior 
human  being,  endowed  with  a  soul  and  spirit,  often  blindly  overlooks  the  fine 
functioning  of  his  body — and,  in  consequence,  fails  to  work  out  his  physical  sal- 
vation. 

That  permanent  cures  are  being  wrought  by  rational  body  upbuilding  every 
disciple  of  right  living  declares.  But  it  requires  systematic  work,  alike  exhila- 
rating and  strength-giving,  and  for  that  reason  this  book,  the  outgrowth  of  years 
of  literally  "making  men  new,"  may  serve  as  a  signpost  for  those  who  seek  the 
royal  road  to  physical  health — and  happiness. 

The  author  desires  particularly  to  express  his  obligations  to  Dr.  J.  H.  Kellogg 
and  his  associates  at  the  Battle  Creek  Sanitarium,  for  the  inspiration  and 
assistance  they  have  given  him,  not  only  in  the  preparation  of  this  book,  but 
also  for  the  opportunity  afforded  him  for  the  development  of  this  system.  He 
desires,  also,  to  express  his  gratitude  to  his  teachers  in  Stockholm,  Sweden,  who 
instilled  into  him  that  enthusiasm  and  earnestness  so  characteristic  of  all  true 
disciples  of  the  great  pioneer,  Pehr  Henrik  Ling. 


GYMNASTICS  AS  AN  ART 

Beauty  is  the  divine  ideal.  All  schools  of  artists 
are  but  spelling  it  out,  and  every  great  artist  is  a 
flash  of  God  on  this  dull  world  of  ours. — Lyman 
Abbott 

The  words  of  those  who  have  given  the  subject  of 
personal  beauty  particular  study  are  best  worth  atten- 
tion. In  your  efforts  to  make  a  lovely  picture  of  your- 
self, you  are  allied  to  them  as  fellow-workers.  If  it  is 
true  that  the  highest  thing  they  can  do  is  to  set  be- 
fore us  the  true  image  of  the  presence  of  a  noble  hu- 
man being,  you  are  even  at  an  advantage.  You  have, 
instead  of  canvas  and  pigments,  the  real  human  being 
w^hieh  you  are  striving  to  make  fine. — Francis  M. 
Steele. 


CONTENTS 
PART  I 

PA6E 

INTEODUCTION       .            . .  11 

Chapter  I.     Neek  Exercises 17 

Chaptee  II.     Chest  Expansion 23 

Chaptee  III.     Abdominal  Exercises 31 

Chapter  IV.     Back  Exercises 36 

Chapter  V.     Lateral  Trunk  Exercises 43 

Chapter  VI.     Arm  Exercises 49 

Chapter  VII.     Chair  Exercises 67 

PART   II 

Corrective  Barbell  and  Wand  Exercises — 

Fundamental  Position 65 

Arm  Movements 67 

Leg   Movements 69 

Trunk  Twistings  and  Bendings 70 

Walking  Exercises        .        . 72 

Running  Exercises           72 

Jumping    Exercises 72 

Lessons  1  to  25 73 

APPENDIX 

Brief   History  of   Curative   Gymnastics 103 

The  Influence  of  Exercise  and  Mental  Attitudes  on  the  Circulation  of  the  Blood       ...  117 


Introduction 


THE   ART    OF    CURATIVE    GYMNASTICS 


INTRODUCTION 


SIMPLE,  common  sense  methods  in 
the  art  of  Manual  Therapeutics  and 
Physical  Education  are  now  com- 
ing, more  and  more,  to  the  front. 

The  search  of  the  enlightened  physi- 
cian, nowadays,  is  not  so  much  for  mys- 
terious remedies  to  suppress  symptoms 
of  disease,  as  to  find  the  different  causes 
and  their  remedies. 

For  generations,  most  people  have  al- 
lowed their  bodies  to  grow  into  abnor- 
mal shapes,  in  that  way  interfering  not 
only  with  the  circulation  but  also  with 
all  the  other  vital  functions. 

The  scientific  teacher  of  physical  edu- 
cation will  be  able  to  accomplish  far 
more  by  the  simple  methods  set  forth  in 
this  book,  than  one-sided  specialists,  who 
do  not  pay  due  attention  to  the  princi- 
ples here  advocated. 

The  fundamental  principles  of  the 
Swedish  sj'^stem  have  been  adhered  to  as 
being  the  most  practical  and  scientific 
system  known.  Its  success  is  due  to  in- 
telligent attention  to  the  laws  governing 
the  muscles,  nervous  system  and  circula- 
tion. 

The  great  majority  of  athletes,  as  well 
as  people  of  more  sedentary  habits,  are 
more  or  less  deformed,  with  collapsed 
chests,  unnaturally  curved  backs,  etc. 
This  is  often  due  to  one-sided  work, 
wrong  sitting  habits,  lack  of  proper  ex- 
ercise, irrational  and  excessive  exercise, 
wrong  dress,  as  well  as  wrong  mental 
attitudes.  The  system  of  Manual  Ther- 
apeutics here  advocated  has  proven  to 
be  the  quickest  means  of  correcting  this 
injurious  condition,  equalizing  the  ,cir- 
culation  and  relieving  disease. 

Physicians,  as  well  as  teachers  of  phys- 
ical education,  have  not  in  the  past 
given  enough  attention  to  the  articula- 
tions of  the  spinal  cord  and  ribs.  It  has 
been  left  to  the  Swedish  specialists  and 
the  osteopaths  to  actually  demonstrate 
the  benefits  from  such  a  general  "lim- 
bering up"  of  the  entii*e  organism.  All 
genuine  practitioners  of  the  Swedish 
system  will  do  this  as  a  routine  before 
attempting  to  build  up  any  particular 
muscle  groups.  They  have  been  doing 
this  for  nearly  one  hundred  years,  al- 


though the  last  twenty  years  have  seen 
the  greatest  advancement  in  these  lines. 
Such  do  not  have  to  resort  to  any  kind  of 
impostures  in  order  to  get  the  confidence 
and  faith  of  their  patients.  Their  ab- 
solute honesty  and  idealistic  tendencies 
will  have  a  far  more  beneficial  influence 
on  the  mind  of  any  cultured  and  intelli- 
gent patient. 

The  rational  combination  of  manual 
therapeutics  with  other  branches  of 
physical  education — massage,  hydro- 
therapy, psychotherapy,  dietetics,  etc. — 
is  by  far  the  best  way  of  getting  speedy, 
as  well  as  permanent  results.  The 
author  has  had  unexcelled  opportunities 
to  prove  this  during  his  long  connection 
with  the  Battle  Creek  Sanitarium  move- 
ment and  other  similar  undertakings. 

An  unprejudiced  comparison  between 
the  results  obtained  by  the  specialist  of 
manual  therapeutics,  who  does  not  pay 
due  attention  to  other  branches  of  physi- 
ological remedies  and  those  obtained 
when  these  other  rational  principles  are 
taken  into  consideration,  convinced  the 
author,  many  years  ago,  of  the  great 
need  for  a  broader  education  along  these 
lines.  He,  therefore,  hopes  that  this 
book  will  aid  in  filling  such  a  need  and 
also  serve  as  a  handy  manual  for  the 
busy  practitioner  as  well  as  the  teacher 
of  physical  education. 

The  progressive  methods  illustrated 
are  original  to  the  author.  The  great 
benefits  derived  from  this  scheme  of 
progression  is  remarkable;  for  it  com- 
bines the  virtues  of  the  Swedish  as  well 
as  other  rational  systems  of  manual 
therapeutics.  The  progression  is  made 
gradual,  beginning  with  passive  move- 
ments and  adding  active  ones,  both  free 
and  resistive,  as  the  patient  becomes 
stronger.  When  the  larger  muscle 
groups  of  the  body  are  exercised  in  such 
a  way  as  to  allow  a  free  expansion  of  the 
chest,  the  body  will  quickly  recuperate. 
The  exhilarating  effects  derived  from 
such  exercises  will  be  far  greater  and 
more  lasting  than  those  derived  from 
lighter  and  faster  movements.  The  cir- 
culation will  be  freer  and  the  strength 
of  the  system  greatly  increased.     This 

11 


12 


ART  OF  CURATIVE  GYMNASTICS 


building  of  a  greater  strength  and  vital- 
ity is  the  best  and  quickest  way  of  in- 
suring health. 

The  lighter  and  faster  movements  are 
also  of  great  value.  Dumbbell  and  club 
exercises  as  well  as  other  light  calisthen- 
ics, games,  fencing,  etc.,  develop  grace 
and  speed.  When  taken  alone,  they 
will  not,  however,  increase  the  strength 
nor  influence  the  circulation  nearly  so 
much  as  the  slow  and  more  powerful 
movements.  According  to  La  Grange, 
the  flow  of  blood  to  a  muscle  subjected 
to  a  moderately  heavy  strain  is  more 
voluminous  and  prolonged  than  when  it 
is  subjected  to  a  slight  strain.  It  is 
consequently  also  better  nourished,  pro- 
viding it  receives  enough  rest  and  relax- 
ation between  the  exercises. 

Relaxation  is  best  induced  by  means 
of  passive  movements  and  other  manipu- 
lations of  the  nature  described.  The 
mental  attitude  is  of  the  greatest  impor- 
tance, as  it  is  impossible  to  relax  any 
muscle  group  without  the  aid  of  the 
mind.  Any  unnatural  mental  strain  will 
tend  to  tense  the  voluntary  as  well  as  the 
involuntary  muscles,  especially  if  ac- 
companied by  a  condition  of  autointoxi- 
cation, that  great  destroyer  of  the  hap- 
piness and  joy  of  life. 

A  muscle  does  not  need  to  be  fatigued 
in  order  to  receive  the  best  development. 
In  the  words  of  George  Elliot  Flint: 
*  *  In  my  belief,  a  large  number  of  feeble 
contractions  will  tire  a  muscle  com- 
pletely and  develop  it  very  little ;  and, 
conversely^  a  few  more  powerful  con- 
tractions will  develop  a  muscle  greatly, 
and  fatigue  it  very  little." 

The  great  advantage  of  the  Swedish 
system  of  progression  advocated  is  in  the 
author's  opinion  due  to  the  combination 
of  passive  relaxing  movements  with 
heavier  exercises.  These  latter  are  gen- 
erally done  comparatively  slowly,  either 
as  resistive  or  free  movements.  The  re- 
sistance is  gradually  made  stronger  as 
the  patient's  strength  increases. 

Sadler  has  made  the  interesting  ob- 
servation, that  if  resistance  is  offered 
to  a  contracting  muscle  so  as  to  prevent 
its  shortening,  a  great  deal  more  blood 
will  pass  through  it  than  if  it  is  allowed 
to  contract  without  an  opposing  force. 
Resistive  exercises  also  help  to  train  the 


individual  in  placing  his  body  better  un- 
der the  influence  of  his  will.  He  gradu- 
ally learns  to  concentrate  his  energy  on 
the  muscles  called  into  action  and  to  in- 
hibit the  other  muscles  from  working, 
thus  allowing  them  in  the  meantime  to 
relax.  The  muscular  sense  as  well  as 
the  powers  of  inhibition  and  the  sense 
of  co-ordination  can  in  this  way  quickly 
become  educated  and  influence  the  moral 
as  well  as  the  mental  faculties. 

The  advantages  of  resistive  movements 
are  as  follows: 

(1)  Groups  of  muscles  or  even  indi- 
vidual muscles  can  be  exercised  while 
the  antagonists  and  other  muscles  are 
relaxed.  Thus  the  patient  is  enabled  to 
concentrate  his  energy  on  the  muscles  in 
question. 

(2)  Contraction  can  be  brought  about 
verj"-  early  in  muscles  which  have  been 
considered  paralyzed, 

(3)  By  graduating  the  resistance,  the 
patient  can  be  made  to  do  as  little  or  as 
much  work  as  is  desirable  in  his  case. 

(4)  It  is  possible  to  draw  blood  to  al- 
most any  part  of  the  body  desired,  by 
means  of  isolation  of  muscle  groups  and 
localization  of  effort. 

(5)  The  patient  can  by  this  localiza- 
tion of  effort  against  resistance  save  time 
and  accomplish  more  work  of  a  nature  to 
stimulate  and  develop. 

(6)  The  stimulating  effect  of  the  trac- 
tion applied  is  one  of  the  main  advan- 
tages. 

The  suggestive  element  must  be  reck- 
oned with  in  all  cases.  The  stimula- 
tory effect  just  mentioned  ^vill  greatly 
encourage  the  patient.  He  will  take  an 
optimistic  view  of  his  condition  as  he 
realizes  his  unlimited  possibilities  for 
improvement  in  these  lines.  Day  by  day, 
as  these  improvements  manifest  them- 
selves more  and  more  plainly,  he  will  re- 
ceive an  extra  uplift,  and  will  soon  be- 
come far  enough  advanced  to  catch  the 
spirit  of  harmony  and  light  heartedness 
so  characteristic  of  all  true  advocates  of 
physical  education.  Life  will  become 
filled  with  joy  and  hope  beyond  measure, 
and  disease  for  him  become  a  thing  of 
the  past,  which,  however,  he  now  might 
feel  almost  thankful  for  because  of 
the  many  valuable  lessons  taught  him. 


Part  I. 


Neck  Exercises 


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I       Neck  Exercises. 


CHAPTER   I 


NECK  EXERCISES 


ALL  rational  movements  of  the 
neck  tend  more  or  less  to  stim- 
ulate the  vital  functions  of  the 
whole  organism.  By  a  thorough  ' '  toning 
up"  of  the  different  muscle  groups  of 
the  neck,  the  upper  ribs  and  sternum 
can  be  raised  and  abnormal  cervical  as 
well  as  dorsal  curves  corrected.  The 
straightening  of  these  curves  will  also 
render  the  course  of  the  blood-vessels 
to  and  from  the  head  more  direct.  By 
the  resulting  improvement  in  the  circu- 
lation obstinate  catarrh  and  other 
chronic  affections  of  the  head  have  often 
been  cured. 

By  the  same  means  connections  be- 
tween the  cervical  vertebrse  are  made 
more  supple  and  the  vital  functions 
of  the  body  accelerated.  This  may  be 
partly  due  to  the  stimulation  of  vital 
centers  situated  in  this  region  of  the 
spinal  cord.  The  speedy  increase  in 
strength  and  vitality  in  people  who  have 
given  extraordinary  attention  to  neck 
development  makes  this  theory,  in  the 
author's  opinion,  probable. 

On  the  other  hand,  continued  inatten- 
tion to  developing  the  neck  muscles  will 
cause  the  head  to  sink  forward  and  in- 
crease the  cervical  curve  of  the  spine. 
The  pectoral  muscles  will  become  short- 
ened and  the  respiratory  capacity  dimin- 
ished. 

These  weaknesses  and  deformities  can 
easily  be  remedied  by  a  systematic  ap- 
plication of  the  following  exercises,  thus 
rejuvenating  the  whole  organism  and 
causing  it  to  radiate  with  that  super- 
abundance of  life  and  energy  enjoyed 
only  by  those  who  understand  how  to 
put  themselves  in  harmony  with  na- 
ture's forces. 

I — Rolling  of  the  Head 

The  patient  sits  and  the  operator 
stands  behind  him.  One  hand  is  placed 
on  the  forehead,  the  other  below  the 
occiput  (Figure  1).  The  head  rests 
in  the  hand  supporting  the  neck,  which 
is  kept  nearly  immovable,  while  the  hand 
on  the  forehead  executes  the  movement. 


The  hand  under  the  occiput  works  in 
opposition  to  the  other,  confining  the 
movement  almost  entirely  to  the  occipito- 
atlantal  joint.  • 

II — Turning  and  Bending  of  the  Head 

With  nearly  the  same  grip  as  before, 
turn  the  head  from  side  to  side  (Figure 
2),  applying  traction  upward  all  the 
time.  The  movement  chiefly  affects  the 
joint  between  the  two  topmost  vertebrae. 
This  movement  can  also  be  done  actively 
hy  the  patient  while  the  operator  resists. 

The  head  can  also  with  almost  the 
same  grip  be  bent  forward  and  backward 
and  from  side  to  side,  first  passively, 
then  actively,  while  the  operator  resists. 
The  resistance  should  be  very  light  in  the 
beginning. 

Figure  3  gives  one  of  the  many  dif- 
ferent positions  in  which  these  resistive 
head  movements  can  be  given.  The 
head  is  in  this  position  bent  forward  and 
backward  (Figure  4)  while  the  operator 
resists.  This  is  a  most  excellent  exercise 
to  overcome  the  stooped  position  so  com- 
mon among  aH  classes  of  people. 

These  movements  can  be  taken  with- 
out an  assistant,  either  as  free  move- 
ments or  with  resistance  made  by  them- 
selves, or  by  means  of  some  apparatus. 

Wrestling  and  other  floor  work  has 
often  been  the  means  of  accomplishing 
great  results.  Carrying  moderate 
weights  on  the  head  is  also  of  great 
value.  The  head  can,  in  the  "bridge" 
position  (Figure  5),  be  rolled  forward 
and  backward,  as  well  as  from  side  to 
side — a  most  excellent  exercise  for  lim- 
bering up  as  well  as  strengthening  the 
neck. 

Ill — Hanging  in  a  Suspension  Apparatus 

For  this  exercise  a  strap  or  sheet  is 
applied  around  the  neck  and  chin  of  the 
patient.  A  rod  is  fastened  to  the  appa- 
ratus at  the  proper  height  to  allow  the 
patient  to  grasp  it  over  his  head  (Fig- 
ure 6).  The  patient  is  pulled  up  high 
enough  to  allow  him  to  reach  the  floor 
with  the  tips  of  his  toes;   that  is,  to  be- 

17 


Qg=c?^jft=:f:;;r:^»M^fS^ 


Neck  Exercises. 


NECK  EXERCISES 


19 


Head  twisting. 


gin  with;  later, 
becoming  more 
used  to  it,  he 
may  be  sus- 
p  e  n  d  e  d  alto- 
gether, first  with 
— later,  if  in 
fairly  good  con- 
dition, without 
— the  help  of 
the  rod. 

The  patient  may  at  first  not  be  able 
to  hang  very  long  in  this  position,  but 
gradually  the  time  can  be  extended. 
The  operator  must  all  the  time  be  ready 
to  let  the  patient  down  as 
soon  as  he  shows  signs  of 
becoming  fatigued. 

A  hanging  apparatus  to 
be  regulated  by  the  pa- 
tient himself  can  easily  be 
made  by  means  of  a  sheet 
folded  into  double  loops 
and  fastened  to  a  rope. 
This  can  be  attached  to  the 
ceiling  through  a  pulley. 

The  rod  can  be  applied 
as  before  mentioned  and 
the  rope  fastened  to  the  foot  of  the  pa- 
tient in  such  a*  way  that  by  extending 
the  leg  the  body  will  be  pulled  up  to  the 
desired  height. 

IV — Beclining'    Neck    Exercises 

In  these  the  patient  lies  on  his  back 
and  the  operator  stands  behind  him. 
Figure  7  illustrates  a  method  of  stretch- 
ing the  cervical  portions  of  the  trapezius 
and  underlying  muscles.  One  hand  on 
the  shoulder  holds  the  body  do^\Ti  while 
the  other  hand  forces  the  head  in  the 
'Opposite  direction. 


Head  twisting  and  bending 
backward 


Head 


bending 
and    (b) 


Stretch  the 
other  side  in 
a  similar 
manner. 

V — Extension 

Direct  ex- 
tension of  the 
neck  makes 
an  equal 
pull  on  all 
the  vertebra.  With  the  feet  anchored, 
the  force  of  the  pull  is  in  the  weakest 
portion  of  the  spinal  column.  The  pa- 
tient will  usually  enjoy  a  pleasant  stim- 

ulation  after  relaxation  of 

the  extension.  The  exten- 
sion should  be  made  with 
,;  b  the  greatest  possible  stead- 
iness, the  tension  being  les- 
sened very  slowly  in  all 
^  "^  cases. 

Figure  8  shows  the  po- 
sition    of    the    operator's 
I  \  hands,  one  under  the  chin, 

'  the  other  luider  the  ocei- 

(a)      backward  ■r\^^i 

forward.  put. 

In  this  position  the 
head  can  be  rotated,  bent  and  rolled 
a  number  of  different  ways,  first  pas- 
sively; later  the  operator  may  give 
slight  resistance  to  suit  each  individual 
case. 

Many  of  these  resistive  movements  are 
best  given  in  the  prone  or  lying  position, 
Figures  3,  4  and  9,  for  instance. 

Figure  10  illustrates  one  excellent 
method  of  stretching  the  neck  as  well  as 
the  back.  The  operator  is  pulling  the 
feet  backward  and  downward,  while  the 
pitient  relaxes  the  muscles  as  much  as 
possible. 


Chest  Expansion 


EXERCISES  FOR  CHEST  EXPANSION 


CHAPTER   II 


CHEST  EXPANSION 


THE  term  chest  expansion  is  ap- 
plied to  certain  movements  given 
for  the  purpose  of  loosening  the 
chest  and  developing  the  respiratory  ap- 
paratus. They  are  particularly  efifective 
in  overcoming  the  chest-bound  conditon 
so  common  among  all  classes  of  people. 
No  teacher  of  physical  education  can 
really  succeed  without  a  knowledge  of  at 
least  the  simplest  of  them. 

Every  gymnastic  system  should  in- 
volve chest  expansion,  as  the  cardinal 
rule  in  rational  gymnastics  should  be  to 
keep  the  head  up,  the  chin  in,  and  the 
shoulders  do\^•n  and  back  as  much  as 
possible  during  the  execution  of  each 
movement. 

Allan  Broman,  writing  on  this  sub- 
ject, says:  "Every  gymnastic  exercise 
should  be  done  under  conditions  of  full 
and  free  breathing.  An  exercise  which 
does  not  permit  this  is  bad  education- 
ally, and  should  be  eradicated. ' '  In  fact, 
every  gymnastic  exercise  rightly  exe- 
cuted is  a  respiratory  movement. 

This  is  of  the  greatest  importance  in 
medical  gymnastics  as  well  as  in  other 
branches  of  physical  education.  On  the 
respiratory  functions  are  dependent  to 
a  greater  or  lesser  extent  most  vital  phe- 
nomena. Consequently  it  would  be  dif- 
ficult to  pay  too  much  attention  to  this 
very  important  procedure. 

The  expansion  in  natural  breathing 
should  principally  be  at  the  waist. 
Nearly  the  entire  trunk  wall,  as  well  as 
the  organs  within  the  trunk,  should  also 
take  part  in  the  movement.  That  the 
expansion  takes  place  at  the  sides  and 
behind,  especially  in  the  regions  of  the 
lower  ribs,  as  well  as  in  front,  is  not 
generally  understood.  The  majority  of 
adults  breathe  with  the  upper  chest, 
the  lower  part  of  the  abdomen,  or 
both.  Exclusive  chest  breathing  as  well 
as  abdominal  breathing  is  incorrect.  The 
entire  trunk  wall  should  participate  in 
the  movement.  The  majority  of  people 
seem  to  be  very  much  confused  in  re- 
gard to  this  most  vital  phenomenon  and 


the  right  way  of  executing  it.  Their 
muscular  as  well  as  nervous  system  is 
generally  so  unbalanced  that  they  are 
unable  to  grasp  even  the  simplest  and 
most  fundamental  of  these  principles. 
People  who  have  not  yet  been  spoiled  by 
the  degenerating  influence  of  our  mod- 
ern conventional  habits  breathe  natu- 
rally in  the  manner  here  advocated. 

Those  people,  however,  who  already 
have  been  deformed  and  crippled  by 
habit  need  the  most  scientific  training. 
First,  the  cause  of  the  deformity  has  to 
be  removed,  if  possible.  The  common 
mode  of  dress  seems  to  be  the  most  im- 
portant cause.  Next  comes  the  incor- 
rect sitting  habit,  lack  of  such  work  as 
will  compel  the  system  to  take  in  an 
extra  supply  of  oxygen,  lack  of  poise  in 
standing,  walking,  working,  playing,  etc. 
The  joints  between  the  vertebrae  and 
ribs,  as  well  as  between  the  individual 
vertebrae,  must  be  made  more  supple,  if 
necessary,  by  the  aid  of  manual  move- 
ments. 

The  tone  of  the  trunk  muscles,  espe- 
cially those  of  respiration,  need  to  re- 
ceive a  thorough  and  systematic  train- 
ing; and  spinal  curvatures,  as  well  as 
other  deformities  of  the  trunk,  must  be 
corrected. 

Breathing  exercises  are  used  in  several 
of  the  Eastern  countries — India,  Thibet, 
China,  etc. — as  a  religious  measure,  to 
assist  in  the  balancing  of  the  higher  fac- 
ulties, as  well  as  to  harmonize  the  vital 
functions  of  the  body.  These  different 
forms  of  breathing  exercises,  some  sim- 
ple and  beneficial,  others  more  or  less 
fantastic  and  injurious,  are  generally 
advocated  as  an  adjunct  to  other  reli- 
gious customs  and  practices. 

The  conventional  mode  of  dress  in 
women,  with  constriction  of  the  waist, 
is  one  of  the  greatest  of  all  factors  in 
the  general  decadence  in  physical  vigor 
so  apparent  among  women  of  the  pres- 
ent day.  The  natural  respiration  is  in- 
terfered with,  hindering  the  proper  re- 

38 


:3^: 


THE  CONTRAST  BETWEEN  A  CORSET-DEFORMED  AND  A  WELL-DEVELOPED  WOMAN 
(See  latter  part  of  page  23  and  first  pnrt  of  page  25.) 


CHEST  EXPANSION 


25 


turn  of  lymph  and  venous  blood  from 
the  parts  below  the  chest. 

The  abdominal  as  well  as  the  back 
muscles  are  in  these  cases  weak,  and 
spinal  curvatures  are  therefore  common. 

Deformities  of  the  liver  from  tight 
lacing  are  also  common,  and  the  organs 
of  the  abdomen  prevented  from  properly 
discharging  their  functions. 

The  pelvic  congestion,  as  well  as  pres- 
sure on  these  organs,  aids  powerfully  in 
predisposing  to,  if  not,  indeed,  actually 
causing,  disease  of  these  organs,  with  all 
the  disagreeable  consequences,  not  only 
for  the  individuals  themselves,  but  also 
for  future  generations. 

The  blood  in  crowding  the  veins  of  the 
internal  organs  will  be  prevented  from 
circulating  through  the  nerve  centers, 
as  well  as  the  muscles,  robbing  these 
organs  of  that  life-giving  arterial  blood 
of  which  they  are  in  such  vital  need.  The 
Swedish  specialists  usually  begin  their 
treatment  with  some  form  of  chest  ex- 
pansion, also  frequently  employing  this 
form  of  exercise  during  the  course  of  the 
treatment  for  these  same  reasons.  They 
consider  it  of  the  greatest  importance 
that  the  ribs  should  be  loose  enough  to 
allow  an  easy  play  of  the  chest  during 
severe  exertions  as  well  as  during  rest, 
and  even  during  sleep. 

In  order  to  accomplish  this,  the  follow- 
ing methods  are  by  far  the  most  effective. 
They  are  progressively  arranged  to  suit 
the  feeble  invalid  as  well  as.  the  healthy 
and  robust  individual. 

The  exhilarating  effects  of  these  exer- 
cises may  be  of  even  greater  value  than 
the  purely  physical  effects.  The  mental 
effects  are  nearly  always  the  more  pro- 
nounced. Baron  Posse,  the  pioneer  in 
Swedish  movements  in  this  country, 
writes  on  these  remarkable  exhilarating 
effects  as  follows : 

"By  hastening  the  general  circulation 
the  respiratory  exercises  prodtfce  a  de- 
gree of  exhilaration  akin  to  the  sense  of 
total  well-being — a  consciousness  of  an 
abundance  of  general  energy,  of  power, 
and  of  will  to  do  not  only  great  deeds, 
but  good  deeds  as  well.  They  create  in 
the  individual  a  sense  of  moral  repose, 
of  consciousness  of  goodness  as  a  duty, 
probably  generated  by  the  heightened 
normal    functional    activity  —  which   is 


neither  as  definite  nor  as  well  emphasized 
by  any  other  physical  cause ;  so  that  to 
breathe  well  will  mean  to  live  well,  to 
live  longer,  and  to  live  better. ' ' 

The  effects  of  respiration  on  the  circu- 
lation of  the  blood  are  briefly  as  follows : 

1.  Respiration  assists  the  onward  prog- 
ress of  the  hlood  in  the  veins. 

The  change  between  positive  and  neg- 
ative pressure  during  respiration  will  al- 
ternately increase  and  diminish  the  ca- 
pacity of  the  inside  of  the  lungs,  driving 
the  contents  into  the  left  auricle. 

This  change  of  pressure  inside  the 
chest  will  also  alternately  pump  and 
force  the  blood  out  of  the  intrathoracic 
portion  of  the  superior  and  inferior  vena 
cava,  in  that  way  assisting  the  work  of 
the  right  auricle.  The  flow  in  the  intra- 
abdominal portion  of  the  inferior  vena 
cava  and  its  branches  will  be  promoted 
by  the  descent  of  the  diaphragm  and  the 
tone  of  the  abdominal  muscles. 

"With  sedentary  persons  who  suffer 
from  a  congestive  state  of  the  large  ven- 
ous trunks,  an  occasional  deep  inspira- 
tion is  a  powerful  means  of  facilitating 
the  circulation."     (Loven.) 

"In  the  case  of  persons  with  very 
thin  skins,  the  long  saphenous  veins 
can  be  seen  to  alternately  fill  and  empty 
with  the  movements  of  respiration." 
( Schweigger-Seidel. ) 

That  the  movements  of  the  diaphragm 
and  resulting  expansion  of  the  chest  fur- 
ther the  blood  supply  in  the  liver  and 
spleen,  and  also  the  onward  progress  of 
the  contents  of  the  stomach  and  intes- 
tines, has  been  shown  by  Hasse. 

2.  On  the  Flow  of  the  Lymph.  In- 
spiration increases  the  pressure  in  the 
abdomen  and  decreases  the  pressure  in 
the  chest,  thus  the  contents  of  the  abdom- 
inal p^rt  of  the  greatest  lymph  vessel  in 
the  body,  the  thoracic  duct,  are  emptied 
into  the  thoracic  part.  Expiration  re- 
verses the  pressure.  The  thoracic  duct, 
however,  contains  valves,  which  prevent 
its  contents  from  passing  backward.  The 
lymph  is  therefore  driven  onward  into 
the  sub-clavian  vein.  Owing  to  the  com- 
petence of  the  valves  at  the  orifice  of 
this  vein,  the  change  of  pressure  does  not 
cause  any  reflux  under  ordinary  circum- 
stances. 


EXERCISES  FOR  CHEST  EXPANSION 


CHEST  EXPANSION 


27 


Lying  Chest  Lifting.  The  patient  is 
reclining.  The  operator  stands  as  in 
Fig.  3,  grasps  the  patient  under  the  back 
with  the  fingers  of  his  two  hands  meeting 
just  below  the  shoulder-blades.  Gently 
arching  the  patient's  spine  by  lifting 
with  both  arms,  he  vibrates  the  thorax  or 
shakes  it  carefully  from  side  to  side,  the 
patient  in  the  meanwhile  taking  a  full 
breath.  While  letting  the  patient  down, 
he  moves  his  hands  slowly  to  the  side  of 
the  lower  chest,  where  he  exerts  gentle 
pressure  so  as  to  assist  in  the  expiration. 
This  is  the  gentlest  of  the  so-called  chest 
expansions,  and  can  be  given  to  bed- 
ridden patients  with  great  advantage. 

II 

Lying  Chest-Lifting  with  Arm-Rais- 
ing. The  patient  lies  with  slightly  ele- 
vated trunk.  The  operator  stands  be- 
hind, grasps  the  patient's  hands  and 
lifts  his  arms  forward  to  vertical  (reach) 
position.  He  now  draws  the  patient's 
arms  backward  to  stretch  position,  lift- 
ing the  arras  well,  so  that  he  and  not  the 
patient  carries  them  (Fig.  4).  During 
this  movement  the  patient  takes  a  deep 
inhalation,  exhaling  while  the  arms  are 
brought  back.  Moderate  pressure  over 
the  false  ribs  can  be  exerted  by  the  oper- 
ator at  the  end  of  the  expiration  (Fig. 
5).  This  is  of  great  advantage  in  aiding 
the  movement  of  the  ribs,  making  the  ex- 
piration more  complete. 

Ill 

Sitting  Chest  -  Lifting 
with  Expansion.  This  is 
the  mildest  form  of  chest 
expansion  taken  in  the  sit- 
ting position.  The  opera- 
tor stands  behind  and  sup- 
ports the  patient's  back, 
grasping  the  upper  arms 
as  in  Fig.  1. 

He  then  lifts  them  in 
an  upward  and  backward 
position,  in  that  way 
making  the  heads  of  the 
humeri  to  describe  a  cir- 
cle (Fig.  2).  The  patient 
inhales  during  the  eleva- 
tion and  exhales  during 
the  reverse  movement. 


One  of  the  best  of  all  Swedish 
movements  for  expanding  the  chest 
that  can  be  taken  without  manual 
assistance. 


IV 

Sitting  Arm-Circling  with  Expansion. 
The  operator  takes  hold  of  the  patient's 
upper  arms,  drawing  them  in  a  direction 
backward  and  a  little  upward.  The  op- 
erator supports  the  patient's  back  with 
his  own  trunk,  using  a  small  cushion  be- 
tween to  increase  the  expansion  (Fig.  2). 
A  moderate  pressure  over  the  false  ribs 
can  be  exerted  by  the  opertaor  at  the  end 
of  the  expiration. 


Rest  Sitting  Chest  Expansion.  The  op- 
erator uses  his  knees  for  support,  as  il- 
lustrated in  Figures  6  and  7.  The  pa- 
tient clasps  his  hands  behind  his  neck 
and  inhales  while  taking  the  position  of 
Figure  6.  He  exhales,  returning  to  posi- 
tion of  Figure  7.  Either  side  can  in  that 
way   be   expanded   separately. 

VI 

Side  Lying  Rib-Lifting.  While  giving 
the  movements  illustrated  in  Figures  8 
and  9,  the  lower  ribs  can  be  lifted  and 
lowered  as  the  patient  inhales  and  ex- 
hales, a  most  excellent  way  of  raising  de- 
pressed ribs.  The  middle  fingers  of  both 
hands  will  lift  up  each  rib  by  pressure 
upward  at  their  angles,  while  the  side  of 
the  chest  is  lifted  simultaneously,  as  il- 
lustrated in  Figure  8,  the  patient  mean- 
while taking  a  full  breath. 

During  the  exhalation 
pressure  is  exerted  over 
the  same  ribs,  as  shown  in 
Figure  9. 

VII 

Stretch  Grasp  Standing 
Chest  Expansion.  Figure 
10  illustrates  a  movement 
of  great  value  for  expand- 
ing the  chest.  The  oper- 
ator placing  his  hands  on 
the  scapula  presses  for- 
ward and  upward,  while 
the  patient  takes  a  deep 
inspiration.  The  hands 
can  then  be  moved  one  on 
each  side  of  the  lower 
chest  and  pressure  exerted 
there  vhi^e  the  patient  ex- 
hales. 


Abdominal  Exercises 


CHAPTER  III 


ABDOMINAL  EXERCISES 


THE  Swedes,  as  did  the  ancient 
Greeks,  have  always  paid  a  great 
deal  of  attention  to  the  develop- 
ment of  the  abdominal  muscles.  Ob- 
serve the  magnificent  muscles  of  a  typ- 
ical Swedish  gymnast,  or  of  the  ancient 
Greeks,  as  exemplified  in  the  statues  that 
have  come  down  to  us.  Even  the 
women  of  Greece  possessed  far  better 
abdominal  muscles  than  does  the  aver- 
age man  of  to-day.  We  moderns  have 
degenerated  enormously.  Indeed,  should 
we  continue  to  deteriorate  at  our  pres- 
ent rate  the  race  would  soon  become  ex- 
tinct. 

Dr.    Abrams,    who     . 

has  done  much  to 
aw^aken  the  people  to 
the  importance  of 
better  abdominal  de- 
velopment,  says 
C 'The  Blues ")^: 

' '  The  erect  post- 
ure of  man  places 
him  at  a  disadvan- 
tage in  several  direc- 
tions, notably,  how- 
ever, by  increasing 
the  height  of  the 
blood     column,     thus 

causing  the  blood  to     

gravitate  into  the 
intra-abdominal  veins.  Among  the  many 
resources  of  nature  to  combat  this  ten- 
dency, the  vigor  of  the  abdominal  mus- 
cles is  paramount.  The  tonicity  of  the 
muscles  in  question  is  impaired  by  un- 
hygienic clothing,  occupation,  disease, 
lack  of  exercise.  .  .  .  The  sports  of  the 
ancient  Greeks  were  specially  directed 
toward  development  of  the  abdominal 
muscles.  In  the  sculptural  works  of  the 
old  masters,  the  abdominal  muscles  are 
reproduced  with  as  much  accuracy  as 
the  other  muscles  of  the  body,  and  it  is 
reasonable  to  assume,  contrasting  the 
art  of  the  ancients  with  that  of  modem 
sculptors,  that  the  decadence  of  the  ab- 
dominal muscles  is  a  modern  heritage ; 
and   so   are   hemorrhoids,    constipation. 


hernia,  and  a  multitude  of  other  evils 
that  may  be  traced  to  enfeebled  abdom- 
inal muscles." 

The  author  has  many  times  succeeded 
in  relieving  contraction  of  the  abdom- 
inal as  well  as  other  trunk  muscles  and 
establishing  a  more  normal  tone  by  the 
use  of  the  exercises  outlined  in  this  arti- 
cle, alternating  them  with  chest  expan- 
sion and  other  forms  of  trunk  exercises. 
Even  patients  confined  to  the  bed  or  to 
the  wheel  chair,  patients  who  at  best 
could  take  but  a  half  dozen  steps  with- 
out becoming  fatigued,  have  quickly  re- 
covered by  a  scientific  application  of 
these  methods. 


"These  are  the  muscles  [ab- 
dominal] upon  which  the  Greeks 
laid  so  much  stress  in  their  male 
and  female  statues,  and  for  the 
development  of  which  they  pre- 
scribed so  many  exercises." 

— Sargent. 


"In  their  lives  women  have 
terrible  moments  when  weakness 
in  the  contraction  of  the  abdom- 
inal muscles  prolongs  the  labor 
of  a  mother  and  sometimes 
causes    death." —  Mosso. 


The  patient  takes 
the  reclining  position, 
as  in  Figure  1.  The 
assistant,  grasping 
the  patient 's  heel 
with  one  hand,  lays 
the  other  on  the  knee. 
Then  keeping  up  ex- 
ternal rotation  of  the 
thigh,  the  patient 
bends  the  hip  and  the 
knee   as   far   as   pos- 

sible.     The    operator, 

~  continually  keeping 
the  heel  in  line  with  the  axis  of  the  body, 
remains  passive,  or  assists  the  patient, 
as  the  ease  may  require.  The  latter  part 
of  the  movement  is  best  done  with  the 
assistance  of  the  operator. 

The  patient  now  either  extends  the 
leg  with  continued  resistance  from  the 
operator,  or  the  operator  presses  the 
knee  while  the  patient  resists.  The  lat- 
ter is  a  more  purely  abdominal  move- 
ment. With  the  knee  as  close  to  his 
upper  body,  as  possible,  the  operator 
places  one  htod  on  the  patient's 
shoulder,  the  other  hand  just  above  the 
knee,  and  while  the  patient  resists,  the 
operator  presses  the  knee  down.  Mean- 
while the  patient  must  extend  his  knee 
sufficiently  to  keep  his  foot  off  the  couch. 

81 


ABDOMINAL    EXERCISES 


33 


This  is  an  excellent  abdominal  exercise, 
and  can  be  moderated  to  suit  the  weak- 
est patient. 


II 


The  above  movement  can  also  be  done 
vfith  both  legs  together  (Figure  2),  and 
the  knees  closed  so  as  to  allow  a  firm 
hold  of  the  operator, 

III 

The  patient  assumes  the  lying  posi- 
tion, with  the  hands  grasping  the  upper 
part  of  the  table.  With  one  hand  the 
operator  grasps  the  foot  just  below  the 
ankle,  as  in  Figure  3,  and  places  the 
other  hand  over  the  hip  on  that  side 
to  steady  it.  The  patient  now  lifts  his 
foot,  the  operator  meanwhile  resisting, 
and  care  being  taken  to  keep  the  knee 
fully  extended.  When  further  bending 
with  straight  knee  is  impossible,  the 
reverse  movement  is  executed  by  the 
operator  while  the  patient  resists. 


IV 


This  movement  can  be  combined  with 
Movement  III,  the  patient  bending  the 
knee  while  the  operator  resists;  the 
operator  then  stretches  it  and  presses 
the  leg  down  straight  while  the  pa- 
tient resists. 


VI 

These  movements  are  only  prepara- 
tory to  leg  raising  as  a  free  movement, 
which  can  be  practiced  until  the  pa- 
tient's feet  touch  the  table  on  the  other 
side  of  the  head  (Figure  4).  At  the 
beginning,  this  movement  is  best  done 
with  assistance,  the  operator  standing 
behind  the  patient  and  pulling  his  feet 
downward. 

VII 

Movement  VII  can  most  advantage- 
ously be  alternated  with  the  sitting  posi- 
tion, the  patient  touching  his  feet  as  in 
Figure  5. 

VIII 

In  this  movement  the  patient  takes 
the  sitting  position,  usually  with  hips 
firm ;  allowing  the  trunk  to  move  back- 
ward he  assumes  the  position  shown  in 
Figure  6.  He  remains  in  this  position 
long  enough  to  respire  deeply  three  or 
four  times,  and  then  raises  himself  to 
the  original  position  again.  During 
the  progress  of  this  exercise  proper 
respiration  is  of  the  greatest  importance. 

IX 

Gradually  lower  the  trunk  until  it 
reaches  the  position  shown  in  Figure  7. 
The  effects  of  this  exercise  are  similar 
to  those  of  double  leg  bending  and  ex- 
tending, and  can  be  increased  by  keep- 
ing the  patient's  arm  in  a  neck-firm 
position. 


Lying  double  leg  flexion  and  exten- 
sion is  the  same   as  in  Movement  IV, 
with    both    legs    to- 


In   this  movement. 


executed 


but    is 

gether,  passive 
as  well  as 
active,  with  or 
without  resist- 
ance. When  the 
movement  is 
given  with  re- 
sistance the  ef- 
fects are  more 
marked,  as  the 
anterior  abdom- 
inal muscles  are 
mo  r  e  strongly 
placed  in  ac- 
tion. 


The  above  cut  illustrates  the  perfect  way  of  bending  the 
bodv  backward,  with  the  chest  held  high  and  ,the  abdomen 
well  drawn  in.    (By  courtt'sy  of  Norstedt  &  Sons,  Stockholm.) 


take  the  position 
shown  in  Fig- 
ure 8.  Bend 
the  elbow  and 
gradually  lower 
the  body  until 
the  chest  touches 
the  floor,  then 
return.  This  is 
a  particularly 
good  exercise  for 
the  extensor 
muscles  of  the 
arms  aiM  shoul- 
ders as  well  as 
for  the  abdom- 
inal and  back 
muFcIes. 


Back  Exercises 


BACK    EXERCISES 

CHAPTER    IV 

THE  proper  exercise  of  the  muscles  of  the 
back  is  of  great  importance  in  overcoming 
the  stoop  so  common  among  nearly  all 
classes  of  people.  The  setting-up  exercises  given 
to  beginners  in  all  rational  schools  of  gymnas- 
tics, as  well  as  to  patients  treated  according  to 
the  Swedish  system  of  manual  therapeutics,  have 
as  one  of  their  main  features  the  proper  develop- 
ment of  the  back  muscles,  especially  the  deep  ones. 
While  contract- 
i  n  g  properly 
they  will  raise 
as  well  as  widen 
th£  chest  and 
stretch  the  mus- 
cles of  the  abdo- 
men. The  ab- 
dominal organs 
are  thus  dra\\Ti 
up  and  the  ven- 
ous flow  to  the 
chest  is  acceler- 
ated. The  proper 
movements  o  f 
the  ribs  in  nor- 
m  a  1  breathing 
are  only  made 
possible  when 
the  spinal  mus- 
cles are  strong 
and     limber  Fisrure 


Fiarure  3. 


Figure  1. 

enough  to  do  the  work  for  which 
they  are  intended. 

The  vital  functions  of  the 
body  can  thus  be  speedily  and 
greatly  increased.  This  also  re- 
acts on  the  mental  side  of  our 
nature,  giving  us  that  self-re- 
liance and  joy  of  life  so  char- 
acteristic of  those  who  have 
trained  themselves  according  to 
these  methods.  Those  who  as- 
pire to  superior  health,  who 
want  their  whole  system  to  ra- 
diate with  exhilarating  life  and 
joy,  should  make  it  one  of  their 
first  duties  to  train  the  deep  back  and  other  spinal 
muscles  properly.  This  training  is  a  vital  neces- 
sity in  the  correction  of  the  majority  of  deformed 
and  diseased  conditions. 


The  patient  assumes  the  sitting  position,  with 
the  hands  on  hips  and  the  upper  part  of  the  back 
as  straight  as  possible.  The  operator  places  one 
hand  under  the  patient's  neck,  as  in  Figure  1. 
The  hand  on  the  neck  presses  the  head  forward 
and  downward.  The  patient  resists  moderately, 
and  keeps  his  head  erect  and  his  spine  as  straight 
as  possible.  The  flexion  of  the  trunk  is  continued 
at  an  angle  of  about  75  degrees ;  then  the  reverse 
movement  is  executed  under  resistance  of  the 
operator. 

In  order  to  force  the  patient's  spine  forward, 
the  elbow  of  the  resisting  hand  can  simultaneously 
press  the  dorsal  region  forward,  especially  during 
the  extension.    The  patient  in  the  meantime  looks 


BACK   EXERCISES 


37 


Figure  4. 


upward,  cooperating  as  much  as 
possible  with  the  operator  in 
straightening  the  dorsal  spine. 

II 

This  movement  can  also  be 
done  with  two  assistants,  each 
\vith  one  hand  taking  hold  of  the 
patient's  shoulders,  the  other 
hand  resting  on  the  back  between 
the  shoulders.  The  forward 
bending  is  done  passively.  Dur- 
ing the  raising  the  same  rules  are  observed  as  in 
the  previous  exercise,  the  hand  between  the 
shoulders  making  strong  pressure  and  stroking 
downward  over  the  dorsal  and  lumbar  back,  and 
straightening  the  same  as  much  as  possible  and 
simultaneously  assisting  in  the  movement,  with 
the  hands  resting  on  the  patient's  shoulders. 
(Figure  2.)  The  patient  meanwhile  looks  up  to 
the  ceiling  and  tries  to  assist  as  much  as  possible 
in  the  chest  expansion  and  straightening  of  the 
back. 

Ill 

The  next  step  will  be  to  have  the  patient  do 
the  same  movement  without  assistance,  encour- 
aging him  to  do  this  exercise  together  mth  the 
other  ones  particularly  indicated  in  his  case,  sev- 
eral times  a  day. 

This  is  one  of  the  favorite  exercises  of  Dr.  Kel- 
logg, who  recommends  the  patient  to  press  his 
own  thumbs  vigorously  against  the  small  of  the 
back  while  raising  the  body  according  to  the 
rules  mentioned  in  the  previous  exercise.     (Fig- 


ure 3.)  The  pressure  of  the  thumbs  will  answer 
the  same  purpose  as  the  pressure  by  the  oper- 
ator, and  has  this  advantage,  that  the  patient 
can  take  his  exercise  without  assistance. 

IV 

Figures  4,  5  and  6  illustrate  an  exercise  for 
the  development  of  correct  poise  in  standing. 
The  heels,  hips,  shoulders  and  head  are  pressed 
against  the  wall,  as  in  Figure  4.     The  head  is 

then  bent 
backward,  as 
in  Figure  5, 
the  heels  and 
hips  being 
held  against 
the  wall.  The 
muscles  o  f 
the  back,  es- 
pecially the 
deep  ones, 
are  at  the 
same  time 
vi  gorously 
contracted, 
care  being 
taken  to  force 
the  dorsal 
spine  as  far 
forward  a  s 
possible  t  o 
prevent  e  x  - 
eessive   curve 


Figure  5. 


Figure  6. 


BACK  EXERCISES 


39 


in  the  lumbar  region. 
Figure  6  shows,  not 
a  perfect,  but  an  exag- 
gerated standing  posi- 
tion, the  lumbar  spine 
being  forced  a  trifle 
too  far  forward.  This 
exaggerated  position 
will  be  very  beneficial 
for  individuals  with  a 
pronounced  and  long 
thoracic  curve  en- 
croaching on  the  up- 
per lumbar  region. 


The  operator  sits  in 
front  of  the  patient 
with  one  foot  braced 
against  the  bar  and 
offers  resistance  by 
taking  hold  of  a  rod,  as 
in  Figure  7,  while  the 
patient  raises  himself. 
The  arms  should  be 
kept  straight,  and  the 
movement  should  occur 
principally  through  the 
action  of  the  back  mus- 
cles. This  is  an  excellent  movement  for 
stretching  the  spine  and  strengthening  it. 

VI 

The  patient  places  himself  on  his 
knees,  as  in  Figure  8,  the  lower  legs  be- 
ing firmly  supported.  He  then  lets  him- 
self down  till  he  reaches  the  position  il- 
lustrated in  Figure  9,  taking  support 
with  his  hands  on  the  gymnast's  shoul- 
ders, while  the  latter  takes  hold  of  the 


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A  good  exercise  for  correcting  hump 
back  as  well  as  for  expanding  the  chest. 
It  is  very  valuable  in  loosening  the  spine, 
and  should  be  followed  by  a  thorough 
bending  forward  as  ,  illustrated  in  the  pre- 
vious chapter  on  abdominal  exercises.  (See 
page  30,  Figure  4.) 


patient  in  front  under 
the  armpits.  This  same 
hold  is  used  in  return- 
ing to  kneeling  position. 
From  this  position 
a  number  of  most  ex- 
cellent movements  can 
be  taken  which  will  do 
more  to  quickly  in- 
crease the  tone  of  the 
deep  back  muscles  than 
any  other  movement 
known  to  the  author. 

VII 

The  body  can  alter- 
nately be  raised  and 
lowered  with  the  hands 
behind  the  neck  or  with 
the  arms  stretched  up- 
ward, as  in  Figure  10, 
first  with,  later  with- 
out, assistance,  care  be- 
ing taken  to  keep  the 
arms  and  head  as  high 
as  possible.  The  patient 
can  also  in  this  position 
bend  and  turn  himself 
from  side  to  side. 

VIII 


After  taking  any  of  the  above-named 
exercises  where  the  back  becomes 
strongly  arched,  the  opposite  extreme, 
viz.,  a  thorough  stretching  of  those  mus- 
cles, is  very  beneficial.  Standing  down- 
ward bending,  with  the  hands  touching 
the  feet,  or  leg  raising  over  the  head,  as 
illustrated  on  page  30,  Figure  4. 


One  of  the  most  effective  setting-up   exercises  known. 


Lateral  Trunk  Exercises 


MOVEMENTS  FOB  LATERAL  TRUNK  EXERCISES 


CHAPTER   V 


LATERAL   TRUNK  EXERCISES 


LATERAL  trunk  exercises  consist  in 
twistings  and  sidewise  benduigs 
of  the  trunk,  the  body  below  the 
waist  remaining  as  immovable  as  the  first 
position  will  permit. 

The  exercises  outlined  in  this  article 
will  develop  the  muscles  of  the  abdo- 
men, sides  and  back,  by  this  means  giv- 
ing better  support  to  the  visceral  organs. 
As  the  trunk  is  bent  to  one  side,  the  ribs 
of  the  opposite  side  are  spread  apart, 
widening  the  chest  and  pulling  the  vis- 
ceral organs  upward.  The  resulting  in- 
crease in  intra-abdominal  pressure 
quickly  relieves  portal  congestion  with 
many  of  its  disagreeable  consequences. 
The  circulation  in  the  spinal  cord  itself 
is  often  also  appreciably  stimulated  by 
the  stretching  produced  on  one  side  of 
the  cord  and  the  contraction  on  the  other, 
as  well  as  by  the  relaxation  of  muscles 
and  ligaments  regulating  the  movements 
of  the  different  vertebras  and  ribs.  This 
also  reacts  favorably  on  the  functions  of 
the  vital  organs  as  well  as  on  the  circula- 
tion in  general. 

I 

Sitting  Side  Bending:  The  patient 
takes  the  sitting  position  shown  in  Fig- 
ure 1,  with  feet  well  supported.  The 
gymnast  stands  behind  and  puts  his  one 
hand  on  the  back-outer  side  of  the  pa- 
tient's chest,  the  thumb  near  the  spine. 
The  right  elbow  can  be  supported  on  the 
right  knee,  as  in  Figure  1,  so  that  the 
right  hand  may  be  able  to  offer  a  firm  re- 
sistance to  the  side  flexion,  while  with 
the  other  hand,  which  he  places  on  the 
patient's  other  shoulder  or  arm,  he  con- 
ducts the  side  flexion  in  the  right  direc- 
tion. 

II 

Fall  Standing  Side  Bending:  If  side 
bending  be  performed  over  a  solid  ob- 
ject, as  in  Figure  2,  this  object  forms  the 
fixed  point  around  which  the  bending 
takes  place.  The  gymnast  does  not  offer 
any  resistance,  but  only  sees  that  the 
movement   is   performed   as   accurately 


and  as  powerfully  as  possible.  After  a 
little  practice  younger  persons  can  easily 
be  suspended  during  this  kind  of  side 
bending,  the  feet  leaving  the  floor  for 
short  periods  at  a  time,  a  most  excellent 
way  of  correcting  lateral  curvature  of 
the  spine. 

Ill 

Forward  Lying  Side  Bending:  The  pa- 
tient keeps  his  hands  on  the  gymnast's 
shoulders,  as  shown  in  Figure  3,  while 
the  latter  takes  a  good  hold  of  the  pa- 
tient's shoulders  and  gradually  bends 
his  trunk  over  to  the  side  as  far  as  pos- 
sible. Counter  pressure  on  the  greatest 
convexity  of  tthe  spinal  curvature  is  ex- 
ercised by  another  gymnast.  Children 
require  only  one  gymnast,  who  then 
places  himself  at  the  side  of  the  patient, 
that  si4e  to  which  the  bending  is  di- 
rected, and  lets  the  patient  receive  sup- 
port on  his  forearm,  which  is  stretched 
out  horizontally.  He  exercises  counter 
pressure  with  his  other  hand.  In  all 
these  movements  an  increased  stretching 
of  the  spine  and  an  increased  mobility 
are  gained. 

IV 

Side-Lying  Raising:  The  legs  alone 
rest  on  the  apparatus,  as  shown  in  Fig- 
ure 4.  The  leg  nearest  the  chair  rests  on 
it  from  the  hip  to  the  foot.  The  other 
leg  rests  on  the  chair  only  with  the  lower 
part  and  should  be  behind  the  other. 
The  instructor  stands  behind  the  pa- 
tient and  sees  that  the  movement  is  taken 
correctly.  During  the  intervals  of  rest 
the  instructor  gives  support  by  placing 
his  arm  under  that  shoulder  of  the  pa- 
tient which  is  turned  toward  the  floor. 
The  arms  of  the  patient  may  be  held,  as 
in  Figure  4 — the  arm  corresponding  to 
the  side  turned  up  to  be  held  in  hips  firm, 
the  other  in  neck  firm  position. 

This  movement  is  often  given  for 
strengthening  the  muscles  on  the  convex 
side  of  a  lateral  curvature  of  the  spine, 
besides  the  more  general  effects  men- 
tioned above. 

48 


MOVEMENTS  FOB  LATERAL  TRUNK   EXERCISES 


LATERAL  TRUNK  EXERCISES 


45 


Sitting  Trunk  Rotation:  The  patient 
takes  position  shown  in  Figure  5.  The 
operator  grasps  the  patient  around  the 
elbows  and  rotates  him  passively  until 
he  comes  in  the  turn  position,  as  illus- 
trated. The  patient  then  rotates  his 
body  back  to  the  original  position,  while 
the  operator  executes  resistance  in  front 
of  the  posterior  elbow  and  behind  the 
anterior  one  with  some  movement  up- 
wards. 

VI 

Plane  Twisting  (Figure  6)  :  The  op- 
erator stands  behind  the  patient  and 
close  to  him,  places  one  hand  behind  the 
patient 's  shoul- 
der, and  lays  his 
other  arm  over 
the  other  shoul- 
der. The  pa- 
tient leans  back- 
w  a  r  d  against 
the  operator, 
who  puts  his 
hand  so  that  the 
posterior  s  u  r  - 
face  of  his  (the 
operator's)  arm 
and  hand  rests 
against  the  pa- 
tient's back. 
Resistance  will 
here  be  placed 
on  the  patient's 
trunk  and  not 
his  arm,  as 
often  incorrectly 
happens.  The 
patient's  body 
is  now  turned 
forward  out- 
ward. The  pa- 
tient should  be 
fully  supported 
throughout  the 
movement.  To 
reverse,  the 
grasp  is  changed, 
so    that    t-he 


Deep  and  superficial  muscles  of  the  back,  showing  how 
mobile  every  portion  of  the  spinal  column  should  be.  (By 
courtesy  of  Dr.   A.   Still  Craig.) 


movement  always  occurs  to  the  side  of 
the  over-grasping  arm. 

VII 

Figure  7  illustrates  another  way  of 
twisting  the  body  without  the  use  of  any 
special  apparatus.  The  patient's  knees 
are  firmly  supported  by  the  operator, 
who  at  the  same  time  grasps  the  shoul- 
ders as  illustrated.  The  movement  is  ex- 
ecuted like  that  previously  described. 

VIII 

Figure  8  illustrates  a  good  method  of 
giving  trunk  twisting  in  the  hanging  po- 
sition. The  feet  are  supported  and  fixed 
on  the  floor  to  keep  them  from  moving 
while  the  body  is 
turned  by  the 
assistant  as  il- 
lustrated. 


IX 

The  body  can 
also  be  turned, 
as  in  Figures  9 
and  10,  with 
bent  as  well  as 
straight  knees. 
This  excellent 
twisting  move- 
ment can  very 
well  be  exe- 
cuted independ- 
ently by  per- 
sons with  aver- 
age strength.  It 
has  a  powerful 
stimulating  in- 
fluence on  the 
peristaltic  move- 
ments of  the 
lower  bowel  and 
is  also  very 
helpful  in  re- 
lieving portal 
congestion,  be- 
sides the  more 
general  effects 
mentioned 
above. 


Corrective  Arm  Movements 


J^ 


CHAPTER   VI 


CORRECTIVE    ARM    MOVEMENTS 


IN  examining  gymnasts  in  this  coun- 
try the  author  has  found  the  great 
majority  of  them  "chest  bound," 
with  shortened  chest  muscles  and  dimin- 
ished width  between  the  shoulders.  The 
mobility  of  the  shoulder  blades  in  these 
cases  is  generally  deficient.  The  blades 
protrude  more  or  less,  while  their  upper 
anterior  parts,  from  which  the  smaller 
chest  muscles  originate,  are  drawn  for- 
ward. In  view  of  the  fact  that  the  chest 
muscles  are  attached  to  the  front  of  the 
chest,  it  becomes  evidently  apparent  that 
the  shoulders  should  be  made  to  remain 
in  their  normal  ppsition.  If  already  ro- 
tated forward,  they  should  be  made  to 
return  where  they  belong  by  means  of 
such  exercises  as  are  described  below.  By 
means  of  these  or  similar  movements,  a 
strong  tension  is  brought  to  bear  upon 
the  chest  muscles,  increasing  their  exten- 
sibility as  well  as  widening  the  region  of 
the  collar  bones.  These  movements  will 
also  assist  in  raising  the  chest.  The 
shoulder  blades  will  sink  and  flatten  on 
the  back  in  a  more  natural  manner. 

The  backward  curve  of  the  spine  is 
simultaneously  pushed  forward  through 
the  contraction  of  the  muscles  attached 
to  the  shoulder  blades,  also  by  the  deeper 
back  muscles.  The  raising  and  widening 
of  the  chest  will  enable  the  organs  in  it, 
as  well  as  those  in  the  abdomen,  to  per- 
form their  functions  more  naturally. 

When  the  body  is  suspended  from  the 
hands,  as  in  Figure  5,  the  chest  muscles 
are  stretched,  pulling  the  chest  upward. 
The  chest  will  also  widen  laterally,  espe- 
cially if  the  body  is  made  to  swing  from 
side  to  side. 

These  latter  exercises  are  especially 
useful  in  drawing  apart  the  vertebrae, 
particularly  the  lower  ones,  relieving 
spinal  congestion  with  all  its  disagree- 
able consequences.  They  have  therefore 
been  found  very  useful  in  overcoming 
constipation  and  other  weaknesses,  espe- 
cially in  combination  with  abdominal 
«nd  lateral  trunk  movement,  deep 
breathing  of  pure  air,  and  other  exer- 


cises, diet,  water,  light,  favorable  men- 
tal conditions,  etc.  Nearly  all  the  effects 
mentioned  above  are  increased  when  the 
arms  are  properly  bent,  as  illustrated  in 
Figure  6.  The  position  illustrated  in 
Figure  8  is  incorrect  and  often  harmful 
— a  fact  too  often  overlooked  by  the  ma- 
jority of  physical  directors.  The  power 
of  the  inspiratory  muscles  is  especially 
increased  by  the  correct  execution  of  the  y ' 
above  movements,  to  say  nothing  of  the 
development  of  the  arms  themselves.  The 
strength  of  the  arms  may  be  more  than 
doubled  in  a  comparatively  short  time  by 
the  systematic  use  of  these  movements. 
They  ought,  however,  to  be  alternated 
with  lighter  movements,  so  as  to  prevent 
stiffening  from  too  much  heavy  and  one- 
sided work. 

I — ^Arm  Carrying 

The  pupil  stands  in  front  of  the 
teacher  with  his  arms  in  the  position  il- 
lustrated in  Figure  1.  The  teacher 
grasps  the  pupil's  arms  as  illustrated, 
and  pushes  them  forward  into  the  posi- 
tion illustrated  in  Figure  2,  under  a  mod- 
erate resistance.  The  pupil  now  moves 
his  arms  back  to  the  commencing  posi- 
tion (Figure  1)  under  resistance  from 
the  teacher,  the  latter  pressing  the  pu- 
pil's arms  just  a  little  farther  backward 
when  the  limit  of  voluntary  motion  is 
reached.  Repeat  five  or  six  times  as 
evenly  and  thoroughly  as  possible.  The 
teacher  can  also  stand  in  front  of  the 
pupil  while  executing  the  movement. 

II — Arm.  Stretching  Upward 

In  the  position  illustrated  in  Figure  3, 
the  arms  are  thoroughly  bent  at  the  el- 
bows, the  tips  of  the  fingers  touching  the 
shoulder  as  illustrated.  The  uj)per  arms 
are  rotated  outward  to  some  extent. 

From  this  position  the  arms  are 
stretched  vertically  upward  until  they 
become  parallel,  the  palms  of  the  hands 
facing  one  another  (Figure  4).  The 
teacher  guides  the  motion  and  executes 
a  moderate   resistance  both  ways,   care 

49 


CORRECTIVE  ARM  MOVEMENTS 


51 


being  taken  to  hold  the  arms  steady  for 
a  few  seconds  in  the  proper  position  as 
nearly  as  possible  in  the  way  they  are 
illustrated  above. 

This  movement  is  also  powerful  in  ex- 
panding the  chest,  increasing  the 
strength  of  the  inspiratory  muscles  and 
elevating  the  abdominal  organs. 

Ill — Hanging  by  the  Arms 

This  exercise  can  be  taken  on  a  hori- 
zontal bar,  trapeze,  rings  or  similar  ap- 
paratus (Figure  5).  The  distance  be- 
tween the  hands  should  not  be  less  than 
the  shoulder  width,  arms  should  be 
straight,  and  the  body  carried  the  same 
as  in  the  fundamental  standing  position. 
The  head,  however,  should  be  carried  a 
little  further  backward. 

This  movement  should  not  be  given  to 
persons  who  are 
very  weak  or 
troubled  by  ad- 
vanced heart  or 
lung  disease. 

IV — Hanging 
Arm  Bending 

This  movement 
should  first  be 
done  with  both 
araas  and  with 
the  help  of  an 
assistant  who 
knows  how  to 
correct  wrong  po- 
sitions (Figure 
6).  Later  it  may 
be  executed  with 
the  help  of  only 
one  arm,  as  in 
Figure  7. 

The  pupil 
raises  himself  as 
high  as  possible. 
The  head,  elbows 
and  legs  should 
be  carried  well 
backward,  legs 
straight  and  the 
chest  well  for- 
ward.    Figures  8 


and  9  illustrate  the  incorrect  and  often 
harmful  way  of  executing  the  above- 
named  movement.  The  chest  will  be 
cramped  and  the  shoulders  drawn  for- 
ward in  these  positions. 

V — Balance-Hanging  Position 

Figures  10  and  11  show  the  right  and 
wrong  ways  of  taking  the  balance-hang- 
ing position.  When  the  arms  are  held 
straight,  head  high  and  the  chest  well  ex- 
panded, the  body  and  legs  form  a  grace- 
ful curve  backward,  a  most  powerful  cor- 
rective exercise.  The  opposite  effects  re- 
sult, however,  from  allowing  the  body  to 
remain  in  the  position  shown  in  Figure 
11 — indeed,  the  effects  may  be  positively 
harmful. 

The  balance-hanging  position  can  be 
taken  in  a  school-room,  the  pupils 
standing  in  the 
aisle  and  placing 
their  hands  on 
the  desks  on 
either  side  of 
them. 

VI — Hand-Stand 
Exercises 

Figure  12  shows 
the  vertical  hand- 
stand  position, 
and  Figure  13 
the  horizontal, 
the  feet  in  the 
latter  position, 
however,  being  a 
trifle  high. 

Figure  14  shows 
the  arm  bending 
from  the  vertical 
hand-stand  posi- 
tion, a  powerful 
arm  as  well  as 
shoulder  e  x  e  r  - 
cise.  The  mus- 
cles of  the 
back  and 
parts  of 
trunk     are 


A  pose  to  show  the  muscles  of  the  shoulder  and  arm  and    poWCrfully 
how  they  may  be  used  to  elevate  the  chest  without  apparatus       •      j 


neck, 
other 
the 
also 
exer- 


of   any   kind. 


CORRECTIVE  ARM  MOVEMENTS 
Reach  position.     •^•.  •  Stretch  position. 

A  movement  in  shoulder-blade  exercise. 
Yard  position.  Hips  grasp,  stride  standing,  side  bending. 


52 


Chair  Exercises 


CHAPTER    VII 


CHAIR   EXERCISES 


THE  exercises  described  below  are 
the  outcome  of  many  years'  ex- 
perimenting and  practicing  for 
the  purpose  of  simplifying  and  popular- 
izing the  very  best  and  most  etfective  of 
all  trunk  exercises.  The  latest  discoveries 
in  kinesiology  and  orthopedics  have  been 
so  simplified  as  to  make  them  accessible  to 
all  common-sense  people.-  With  a  little 
extra  instruction,  either  personal  or  by 
correspondence,  thoughtful  people  will  be 
able,  by  means  of  these  simple  exercises, 
to  relieve  themselves  not  alone  of  stiff- 
ness and  muscular  weaknesses  but  actu- 
ally to  overcome  many  serious  deformi- 
ties, more  than  double  the;ir  vitality,  and 
thus  cure  many  of  their  ailments. 

The  exercises  described  in  the  prev- 
ious chapters  are  ajl  of  such  a  nature  as 
to  enable  students  to  take  them  without 
an  instructor,  providing  they  adhere  to 
the  directions  as  given.  The  following, 
however,  are  the  simplest  of  the  prev- 
iously described  exercises,  especially  se- 
lected because  they  are  so  easily  taken 
without  the  aid  of  an  instructor. 

Sitting'  Backward-Bending  of  the  Trunk 
Sitting  as  in  Figure  1,  bend  back- 
ward as  far  as  possible  (Figure  3). 
Keep  the  chest  high  throughout  the 
movement.  If  there  is  difficulty  in  hold- 
ing the  chest  up,  do  not  bend  any  far- 
ther than  convenient  for  the  maintain- 
ing of  a  good  position.  Figure  2  illus- 
trates a  simple  way  of  bending  back- 
ward with  a  well  raised  chest.  Gradu- 
ally the  incline  can  be  increased  until 
the  floor  is  reached,  as  illustrated  in 
Figure  3. 

The  hands  are,  to  begin  with,  held  on 
the  hips,  as  in  Figure  1.  As  the  strength 
increases,  they  may  advantageously  be 
held  behind  the  neck  (Figure  2),  or 
stretched  over  the  head  (Figure  3).  In 
order  to  insure  a  good  posture  of  the 
chest,  the  position  illustrated  in  Figure 
1  may  be  taken  before  beginning  the  ex- 
ercise. 

Lying,    Leg-Bending    and    Stretching 
Take  the  position  illustrated  in  Fig- 
ure 4.  with  well  bent  knees  and  rais-ed 


hips  supported  by  a  pillow,  as  illus- 
trated. Stretch  the  legs  upward  (Fig- 
ure 5),  sidewise  (Figure  6),  forward 
(Figure  7),  backward  (Figure  8),  and 
downward  (Figure  9).  To  begin  with, 
the  knees  may  be  kept  well  bent  while 
swaying  from  side  to  side,  as  in  Figure 
10.' 

These  excellent  abdominal  exercises 
are  also  very  good  for  limbering  the 
spine,  particularly  the  lower  part.  They 
are  especially  useful  in  relieving  portal 
and  pelvic  congestion,  constipation  and 
sluggish  activity  in  the  pelvic  and  ab- 
dominal organs. 

Back   Exercises 

Take  position  of  Figure  11,  with  feet 
well  supported  and  pillow  under  •  the 
thighs.  Raise  the  trunk  until  it  comes 
in  the  position  illustrated  in  Figure  12. 
Continue  this  exercise  until  tired.  As 
the  strength  increases,  put  the  hands  be- 
hind the  neck,  as  in  Figure  2,  or 
stretched  over  the  head  as  in  Figure  3. 
This  will  increase  the  lever,  necessitating  . 
a  firmer  holding  of  the  back  muscles,  a 
thing  of  very  great  importance  in  the 
correction  of  spinal  curvatures,  as  well 
as  sunken  chest,  prolapsed  abdomen,  etc. 
Side  Bending  Exercises 

Take  the  position  as  illustrated  in  Fig- 
ure 13.  Lower  to  the  position  of  Figure 
.14  and  return.  The  legs  alone  rest  on  the 
apparatus,  as  shown  in  the  figures.  The 
leg  nearest  the  chair  rests  upon  it  from 
the  hip  to  the  foot.  The  other  leg  rests 
on  the  chair  only  with  the  lower  part, 
and  should  be  behind  the  other.  The  arms 
may  be  held  as  in  Figures  13  and  14,  the 
arm  corresponding  to  the  side  turned  up 
to  be  held  on  the  hip,  the  other  behind 
the  neck.  This  movement  is  often  taken 
for  the  purpose  of  strengthening  the 
muscles  on  the  convex  side  of  a  lateral 
curvature  of  the  spine,  besides  the  more 
general  effects  already  mentioned. 

These  exercises  are  best  given  to  be- 
ginners by  an  instructor,  who  then  may 
use  the  methods  of  teaching  and  manipu- 
lating illustrated  in  the  previous  chap- 
ters. 

57 


^ 


o 


@v 


J 


M   GO 


1K\ 


Part  II. 


Corrective  Barbell  and  Wand  Exercises 


CORRECTIVE   BARBELL   AND   WAND    EXERCISES 


Progressively  Arranged  in  Twenty-five  Lessons 


REGULAR  progression  in  Physical 
Culture  is  of  the  greatest  impor- 
tance if  the  best  results  are  to  be 
obtained.  This  is  accomplished  by  in- 
creasing the  number  of  the  exercises  and 
by  making  the  exercises  more  difficult, 
requiring  more  strength  and  mental  con- 
centration. 

The  duration  of  an  exercise  may  be 
increased  and  the  weight  made  greater 
by  changing  the  position  of  the  body,  in 
that  way  making  longer  levels  for  the 
trunk  muscles  to  control,  or  by  increas- 
ing the  weight  of  the  wand  or  barbell. 
The  wand,  however,  ought  not  to  be  too 
heav;v^  A  good  way  of  testing  this  is 
the  following:  Grasp  one  end  of  the 
wand  with  your  strongest  hand.  Now 
lift  it  till  the  arm  as  well  as  the  wand 
comes  in  the  horizontal  position.  See 
Figure  10.  If  the  wand  can  be  held  in 
this  position  a  few  seconds,  it  is  not  too 
heavy  for  an  average  individual.  The 
position  of  the  feet  and  body  can  also  be 
changed  so  as  to  make  it  more  difficult 
to  maintain  equilibrium,  necessitating  a 
firmer  holding  of  the  muscles. 

I  have  in  these  lessons  endeavored 
to  give  a  systematic  progression  of  wand 
exercises  based  on  the  Finnish  and 
Swedish  systems  and  graded  so  as  to 
make  them  applicable  to  the  weak  inva- 
lid as  well  as  to  healthy  and  robust  in- 
di^dduals.  Even  children  down  to  eight 
or  ten  years  of  age  are  wonderfully  ben- 
efited by  these  exercises,  as  it  gives  them 
that  erect  carriage  and  alertness  of  mind 
so  characteristic  of  students  of  these  sys- 
tems of  gymnastics.  If  taught  by  com- 
petent, enthusiastic  teachers,  their  moral 
as  well  as  their  physical  and  intellectual 
powers  will  be  greatly  strengthened,  and 
their  courage,  confidence  and  self-control 
will  be  increased,  the  exercises  thus  prov- 
ing of  great  educational  value  for  de- 
velopment of  both  mind  and  body. 

The  progression  should  not  be  made 
too  rapidly,  but  in  order  to  accomplish 
the  most  in  the  shortest  possible  time 
we  have  been  obliged  to  omit  many  ex- 
cellent movements,  only  accepting  those 
which  have  proven  of  special  value.  The 
pupils  are  therefore  advised  never  to 


leave  an  exercise  until  it  can  be  done  as 
well  as  their  degree  of  physical  culture 
at  the  time  will  permit.  Do  not  hurry 
too  much  for  the  sake  of  variety,  but 
work  steadily  and  conscientiously,  and 
wonderful  results  will  follow  as  a  natu- 
ral consequence.  More  can  often  be  ac- 
complished in  a  few  months  by  progres- 
sive exercises  taken  systematically  and 
with  enthusiasm  than  by  several  years 
of  irregular  work  without  definite  system. 

Be  sure  to  put  vim  and  enthusiasm 
into  5'^our  work.  A  very  good  idea  is  to 
work  in  front  of  a  large  looking-glass, 
taking  care  to  have  the  windows  suffi- 
ciently open  to  allow  an  abundant  sup- 
ply of  fresh  air  to  enter  the  room.  Re- 
move as  much  clothing  as  possible  with- 
out chilling  yourself  too  much  and  train 
the  skin  by  cold  baths,  friction,  sun  and 
air  baths,  etc. 

Take  care  to  keep  the  body  in  as  pure 
a  condition  as  possible,  breathing  only 
pure  air,  drinking  the  purest  water  and 
eating  moderately  of  the  purest  of  food. 

Above  all,  maintain  a  cheerful  spirit 
under  all  circumstances.  Keep  in  mind 
that  you  are  not  only  helping  yourself 
by  all  these  things,  but  by  your  example 
and  practical  instructions  you  may  help 
thousands  of  others.  The  world  is  greatly 
in  need  of  instruction  in  these  lines,  and 
it  is  our  earnest  hope  that  these  lessons 
will  prove  helpful  to  many,  guiding  them 
on  the  road  to  health  and  symmetrical 
development. 

rundamental  Position  (Fig.  1) 

1  In  this  position  "the  heels  are  to- 
gether and  on  the  same  line ;  feet  turned 
out  equally  and  making  with  each  other 
an  angle  of  about  90  degrees;  knees 
straight  without  being  stiff;  the  body 
erect  on  the  hips,  which  are  drawn 
slightly  backward;  the  chest  well  ex- 
panded; the  shoulders  drawn  backward 
and  downward  so  that  they  are  level;" 
the  arms  should  be  straight  and  wand 
grasped  as  in  Figure  1,  the  head  erect, 
the  chin  drawn  in ;  the  eyes  looking 
straight  forward,  not  downward ;  the 
weight  of  the  body  carried  by  the  balls 
of  the  feet.    The  breathing  should  be  free. 


BARBELL  EXERCISES 


CORRECTIVE  BARBELL  AND  WAND  EXERCISES 


67 


2  Fig.  No.  11  illus- 
trates the  directions 
used  in  the  foot  plae- 
ings,  toe  plaeings, 
and  fallout  positions. 
The  right  foot  is  sup- 
posed to  keep  its 
place  while  the  left 
one  is  moved  in  the 
directions:  1,  for- 
ward inward;  2,  for- 
ward ;  3,  outward ; 
4,  sideways;  5,  back- 
ward outward ;  6, 
backward ;  7,  back- 
ward inward. 


Ann  Movements 

3  Without  changing  the  fundamen- 
tal position  of  Fig.  1,  the  wand 
is  lifted  upward  by  bending  the 
arms  till  it  comes  IN  FRONT  OF 
THE  SHOULDERS  (Fig.  3).     The 

4  wand  can  also  be  lifted  forward  till 
the  arms  become  horizontal  (Fig. 
6).  In  this  position  the  shoulders 
are  kept  low  and  well  back  so  as  to 
force  the  chest  upward.  If  the 
wand  from  this  FORWARD  posi- 
tion is  moved  sideways,  for  in- 
stance to  the  left,  till  the  left  arm 

.^^becomes  straight  sideways  and 
'right  arm  forward,  it  is  said  to  be 
6  hOBLIQUELY  to  THE  LEFT. 
If  it  is  then  pushed  through  the  left 
hand  till  the  right  hand  comes  in 
front  of  the  left  shoulder,  the  wand 

6  is  said  to  be  LEFT  SIDEWAYS; 
and  if  the  left  arm  from  this  last 
position  is  carried  upward,  keeping 
the  right  hand  in  front  of  the  left 
shoulder,    the    wand    is    said    to    be 

7  lifted  LEFT  UPWARD  (Fig.  5).  In 
the  same  way  the  wand  can  be  lifted 
FORWARD,  OBLIQUELY  TO 
THE  RIGHT,  RIGHT  SIDEWAYS, 
and  RIGHT  UPWARD.  If  the  wand 
is  held  upward  as  in  Fig.  7,  one  arm. 
for  instance  the  left,  can  be  lowered, 
straight  sideways,  till  the  wand  comes 
in  position  of  Fig.  8.  This  position 
is    called    wand    LEFT    UPWARD 

8  RIGHT  SIDEWAYS.  If  the  left 
arm  is  carried  forward  in  the  hori- 
zontal plane  till  it  comes  in  the  di- 


^^^^• 


rection  outward, 
the  arm  is  said  to 
9  be  Ufted  RIGHT 
UPWARD  LEFT 
OUTWARD,  and 
in  the  same  way 
the  left  arm  can 
be  moved  back- 
ward to  the  posi- 
10  tion  RIGHT  UP- 
WARD, LEFT 
BACKWARD 
OUTWARD. 


^^0  We    have    now 

nJne  different  po- 

MI  Figure  11.  sitious    to    which 

•    til  ■  wand  can  be 

lifted  directly  from  iUe  fundamental 

one. 

1  Wand  in  front  of  shoulders  (Fig. 
3)  (3). 

2  Wand  forward  (Fig.  6)   (4). 

3  Wand   forward   obliquely   to   left 
(right)   (5). 

4  Wand  left  (right)  sideways  (6). 

5  Wand  left   (right)   upward   (Fig. 
5)  (7). 

6  Wand  upward  (Fig.  7). 

7  Wand  left   (right)   upwards  right 
(left)  sideways  (Fig.  8)    (8).   ■ 

8  Wand  left   (right)   upward,  right 
(left)  outward  (9).  .;,.- 

9  Wand  left  (right),  upward,  right 
(left)  backward  outward  (10). 

1 1  The  w  and  can  be  lifted  above  the 
head  to  horizontal  position  BE- 
HIND THE  SHOULDERS  (Fig. 
2),  and  if  one  arm,  for  instance  the 
left,  is  stretched  sideways  so  that 
the   right   arm   becomes   bent,   it   is 

12  said  to  be  BEHIND  THE  SHOUL- 
DERS LEFT  SIDEWAYS  (33). 
If  the  wand  is  moved  above  the 
head,  with  one  hand  only,  for  in- 
stance the  left,  keeping  the  right 
arm  stretched  downward,  the  wand 

13  comes  BEHIND  THE  LEFT 
SHOULDER  (Fig.  9).  In  this 
position  the  left  elbow  is  draAvn  as 
close  to  the  side  of  the  body  as 
possible.  The  bent  arm  can  then 
be  stretched  down  till  both  arms 
become  straight,  when  the  wand  is 

14  said  to  be  BACKWARD  DOWN- 
WARD.    During  some  exercises  the 


CORRECTIVE  BARBELL  AND  WAND  EXERCISES 


69 


15  wand  is  held  BEHIND  THE  BACK 
IN  FRONT  OF  THE  ARMS  (Fig. 
4),  which  should  be  taken  the  sim- 
plest   way    possible.      During    other 

16  exercises  the  wand  is  held  IN  ONE 
HAND.  The  wand  is  grasped  in  the 
middle,  and  the  arm  can  be  bent 
either  to  right  angle  or  doubled,  when 
the  hand  should  come  as  close  to  the 
shoulder  as  possible.  This  makes  six 
more  positions  in  which  the  wand  can 
be  moved  from  the  fundamental : 

10  Wand  behind  the  shoulders  (Fig. 
2)   (11).  . 

11  Wand  behind  the  shoulders,  left 
hand  sideways  (12)   (33). 

12  Wand  behind  one  shoulder  (Fig. 
9)  (13). 

13  Wand  backward  downward  (14). 

14  Wand  behind  the  back  in  front  of 
the  arms  (Fig.  4)   (15). 

15  Wand  in  one  hand  (16). 

From  the  position  of  the  wand  IN 

17  FRONT  OF  THE  SHOULDERS 
the  arms  can  be  stretched  downward, 
forward,  sideways,  or  upward.  If  the 
stretching  be  done  with  more  force, 

18  it  is  designated  as  thrusting.  The 
arms  can  also  be  stretched  up- 
ward from  the  position  of  WAND 

19  BEHIND  THE  SHOULDERS.  The 
arm  may  be  stretched  in  any  of  these 
directions  while  the  wand  is  grasped 
in  the  hand.  If  the  wand  is  grasped, 
for  instance  in  the  right  hand,  and  is 
held  downward,  it  can  be  carried  for- 
ward, upward,  backward,  and  down- 

20  ward,  which  is  called  WAND  CIR- 
CLING. 

These  movements  not  only 
strengthen  the  muscles  of  the  shoul- 
ders, but  also  greatly  increase  the 
mobility  of  the  joint  itself,  and  if 
done  with  deep  breathing  they  will 
also  expand  the  chest,  increasing  the 
venous  flow  as  well  from  the  head  as 
from  the  abdomen.  Increase  moder- 
ately the  weight  of  the  wand  and  you 
increase  the  value  of  these  exercises. 
Soldiers  practice  it  with  their  guns. 

21  If  the  wand  is  held  in  one  hand  and 
lifted  forward,  the  arm  can  be  twisted 
around  its  own  axis  inward  and  out- 
ward, very  much  in  the  same  manner 


as  a  key  is  turned  in  a  lock.  This 
twisting  will  strengthen  the  muscles 
of  the  arm,  especially  those  of  the 
forearm,  and  if  the  wand  during  a 
continuous  twisting  is  carried  up- 
ward, sideways,  and  again  forward, 
it  will  also  greatly  strengthen  the 
shoulders  and  the  chest,  at  the  same 
time  as  its  derivative  power  is  in- 
creased. 

LEG  MOVEMENTS 

22  Feet  Closing  and  Opening 

The  balls  of  the  feet  are  lifted  from 
the  ground  and,  rotating  on  the  heels, 
the  feet  are  brought  quickly  together  so 
that  their  inner  borders  touch  when  they 
are  again  placed  wholly  on  the  floor.  Fol- 
lowing the  same  directions  the  feet  are 
turned  out. 

23  Heel  Raising  and  Sinking 

The  heels  are  raised  as  high  as  possible 
from  the  ground.  They  are  then  lowered 
with  moderate  speed  without  tipping  the 
weight  of  the  body  backward. 

24  Foot  Placing 

One  foot  is  lifted  and  moved  parallel 
with  itself  about  twice  its  own  length  in 
any  of  the  directions,  forward  inward, 
forward,  outward,  sideways,  backward 
outward,  backM^ard  or  backward  inward 
(2)  (Fig.  11),  and  placed  on  the  ground 
with  a  gentle  pressure,  the  weight  of  the 
body  being  supported  equally  by  both 
legs.  Foot  placing  sideways  is  called 
stride  standing  (Fig.  5). 

25  Toe  Placing 

One  leg  is  lifted  with  extended  knee 
and  ankle  sideways,  backward-outward, 
backward  or  backward-inward  (2)  (Fig. 
11),  and  lowered  with  the  toe  against 
the  floor  about  one  foot-length  from  the 
other  foot.  The  other  leg,  which  should 
be  straight,  receives  the  weight  of  the 
body.  The  chest  should  be  well  arched, 
head  up,  and  the  body  erect  (Fig.  9). 
This  is  a  beautiful  movement,  and  be- 
cause it  is  especially  good  with  deep 
breathing,  it  is  often  used  at  the  begin- 
ning and  the  end  of  several  lessons.  It 
has  a  powerful  influence  in  expanding 
the  chest,  and  aids  greatly  in  giving  the 
body  a  good  carriage. 


70 


ART  OF  CURATIVE  GYMNASTICS 


26  Knee  Bending  (Fig.  2) 

After  raising  on  toes,  the  knees  are 
bent  without  leaning  the  body  forward 
or  pelvis  backward.  The  knees  should 
be  turned  out  and  body  kept  erect.  This 
exercise  can  also  be  taken  with  foot 
placing  in  any  of  the  seven  directions, 
forward  inward-backward  inward  (2) 
(Fig.  11),  and  combined  with  wand  ex- 
ercises in  different  wavs  (Figs.  1-10) 
(1-20). 

27  Knee  Upward  Bending  and  Stretching 

(Figs.  3,  6,  7,  8) 

The  leg  is  lifted  forward  and  upward 
until  the  knee  and  hip  are  bent  at  right 
angles.  The  instep  is  stretched  so  that 
the  toes  are  pointing  downward,  the  knee 
pointing  outward.  The  other  leg  should 
remain  straight,  the  body  kept  erect,  and 
the  shoulders  on  the  same  level.  This 
bending  is  always  done  in  the  same  way, 
no  matter  in  what  direction  the  leg  is  to 
be  stretched.  The  stretchings,  which  can 
be  done  forward,  outward,  sideways, 
backward-outward,  or  backward  (2) 
(Fig.  11),  are  always  done  thoroughly 
and  powerfully.  The  exercise  can  be 
combined  with  wand  lifting  in  front  of 
the  shoulders  (3)  (Fig.  3),  and  arms 
stretching  or  thrusting  in  the  directions 
forward,  sideways,  or  upward  (17,  18). 

28  Leg  Lifting 

The  leg  is  lifted  with  extended  knee 
and  ankle  as  high  as  possible  in  the  di- 
rections forward,  outward,  sideways, 
backward  outward,  or  backward  (2) 
(Fig.  11),  without  letting  the  body  lean 
over  to  the  opposite  side  more  than  nec- 
essary (Figs.  6,  7,  8).  If  the  lifting  is 
done  quickly,  and  immediately  followed 
by  a  sinking,  it  is  called  leg  throwing. 

29  Leg  Circling 

The  leg,  well  stretched,  is  lifted  for- 
ward and  carried  in  a  wide  and  high 
circle  sideways-  and  backward,  and  is 
again  lowered  to  the  commencing  posi- 
tion, after  which  the  other  leg  repeats 
the  exercise.  The  exercise  can  also  be  re- 
peated several  times  with  the  same  leg 
before  changing  to  the  other  leg.  The 
body  should  be  erect  and  the  legs  well 
stretched.  During  the  exercise  the  wand 


can  be  held  in  front  of  or  behind  the 
shoulders  (Figs.  2,  3)  (3,  11),  behind 
the  back  in  front  of  the  arms  (Fig.  4) 
(15),  or  it  can  be  lifted  and  moved  in 
different  directions  as  indicated  in  the 
lessons.  This  is  also  a  balance  exercise, 
and  will  bring  a  great  many  of  the  mus- 
cles of  the  body  into  play.  It  has  a  de- 
rivative action  on  the  inner  organs,  and 
strengthens  greatly  the  abdominal  and 
back  muscles  as  well  as  the  ligaments 
about  the  hip  joint. 


30 


Leg  Swinging 


The  leg  is  lifted  forward  and  then 
swung  as  a  pendulum  in  even  time  back- 
ward and  again  forward,  keeping  the 
body  erect  and  legs  well  stretched.  The 
swinging  can  also  be  done  sideways  and 
inward.  The  head  should  be  erect  and 
the  body  moved  not  more  than  necessary. 
During  the  swinging  the  wand  can  be 
held  in  front  of  or  behind  the  shoulders 
(Figs.  2,  3)  (3,  11),  or  behind  the  back 
in  front  of  the  arras  (Fig.  4)  (15). 


31 


Fallout  Position 


The,  body  is  allowed  to  fall  in  either 
of  the  directions:  forward  inward,  for- 
ward outward,  sideways  or  backward 
outward  (2)  (Fig.  11)  ;  one  foot  is  lifted 
slightly  from  the  ground  and  moved  be- 
tween two  or  three  times  its  own  length. 
The  toiee  of  the  moving  leg  should  be 
bent  at  right  angles  and  remain  so  when 
the  foot  is  placed  on  the  ground.  This 
foot  carries  most  of  the  weight  of  the 
body,  both  feet  firmly  resting  on  the 
floor  (Fig.  4). 

32  One  knee,  as  for  instance  the  right 
knee,  is  bent,  the  body  inclines  for- 
ward and  left  leg  is  lifted  backward 
so  that  the  arms,  trunk  and  backward 
leg  form  an  even,  nearly  horizontal 
curve. 

TBUNK    TWISTINGS    AND    BENDINGS 

The  trunk  twistings  and  bendings  are 
described  in  the  lessons,  except  the  fol- 
lowing, which  it  is  considered  best  to  de- 
scribe together: 

33  Take  a  large  stride  standing  posi- 
tion. The  wand  is  held  on  the  shoul- 
der, left  (or  right)  arm  sideways.  If 
using  an  iron  wand,  it  will  be  easier 
to  let  the  forearm  and  hand  rest  over 


CORRECTIVE  BARBELL  AND  WAND  EXERCISES 


71 


the  bar,  as  in  Fig.  A.  This  grip  will 
make  the  movements  steadier. 
34  Take  position  of  Fig.  A,  wand  on 
the  shoulders,  left  arm  sideways. 
Twist  the  body  to  the  right  till  it 
comes  in  position  of  Fig.  B.  Now 
twist  to  the  left  as  far  as  possible 
without  bending  the  knees  or 
changing   the    position    of   the   feet 


36 


arm  stretched.  Bend  the  body  alter- 
nately from  left  to  right,  4  to  12 
times.  Then  change  the  position  of 
the  wand,  bending  the  left  and 
stretching  the  right  arm.  Repeat  the 
bendings. 

Take  the  position  of  Fig.  A,  left 
arm  stretched.  Turn  to  the  right  till 
the  body  comes  to  the  position  of  Fig. 


35 


(Fig.  C).  This  twisting  can  be  con- 
tinued alternately  to  the  left  and 
right,  swinging  slowly,  as  a  pendu- 
lum, from  10  to  100  times.  Then 
change  the  position  of  the  wand  to 
the  right  side  by  bending  the  left  and 
stretching  the  right  arm,  and  repeat 
the  twistings  the  same  way. 

Take  the  position  of  Fig.  A,  left 


37 


B.  Bend  to  the  right  (Fig.  D).  Re- 
turn to  position  of  Fig.  B  and  then 
bend  to  left  (Fig.  E).  Bend  4  to  12 
times  each  way;  turn  forward; 
change  the  position  of  the  wand, 
right  arm  stretched  as  in  previous 
exercises;  turn  to  the  left  and  re- 
peat the  bendings  the  same  way. 
Take  the  position  of  Fig.  A,  left 


72 


ART  OF  CURATIVE  GYMNASTICS 


arm  stretched.  Turn  to  the  left  till 
the  body  comes  to  the  position  of 
Fig.  C.  Now  bend  alternately  to 
right  and  left,  as  in  previous  exer- 
cise (Figs.  F  and  G),  4  to  12  times 
each  way.  Change  wand  to  the  other 
side  and  repeat  the  bendings  the 
same  way. 

38  Take  the  position  of  Fig.  A,  left 
arm  stretched.  Turn  to  the  left  and 
bend  to  the  right  till  the  body  comes 
in  the  position  of  Fig.  F.  Now  turn 
to  the  right,  at  the  same  time  bend 
to  the  left,  making  the  body  twist  in 
the  shortest  possible  way  from  posi- 
tion of  Fig.  F  to  position  of  Fig.  C. 
Continue  this  twisting  exercise, 
swinging  as  a  pendulum  from  5  to  50 
times.  Change  wand  to  the  other 
side  and  repeat  the  twisting  and 
bending  the  same  way. 

39  Take  the  position  of  Fig.  A,  left 
arm  stretched.  Turn  to  the  right 
and  bend  to  the  right  till  the  body 
comes  in  the  position  of  Fig.  D.  Now 
turn  to  the  left  and  at  the  same  time 
bend  to  the  left,  making  the  body 
twist  in  the  shortest  possible  way 
from  position  of  Fig.  D  to  position 
of  Fig.  G.  Continue  this  twisting 
exercise,  swinging  as  a  pendulum 
from  5  to  50  times.  Change  wand  to 
the  other  side  and  repeat  the  twist- 
i»g  and  bending  in  the  same  way. 

40  By  bringing  into  vigorous  play  the 
.  transversalis  muscles  of  the  abdo- 
men, the  above  exercises  will  greatly 
strengthen  these  muscles — "Nature's 
corset."  The  viscera  will  become 
better  supported,  and  the  capacity  of 
the  chest  will  be  increased.  The  rais- 
ing of  the  chest  will  also  draw  the  vis- 
cera upward,  create  a  negative  pres- 
sure, and  thus  hasten  the  emptying 
of  the  contents  of  the  vena  cava  and 
thoracic  duct. 

41  WALKING   EXERCISES 

In  this  book  we  have  included  walking 
on  the  toes  with  knee  bending  upward 
only.  The  heels  should  be  well  lifted, 
and  the  chest  should  always  be  arched 
and  head  erect.  The  wand  can  be  car- 
ried either  in  front  of  or  behind  the 
shoulders  (3)  (11)  (Figs.  2,  3),  or  be- 
hind the  back  in  front  of  the  arms  (15) 


(Fig.  4).  Walking  on  the  toes,  espe- 
cially with  knee  bending  upward  (27), 
has  a  stimulating  effect  on  the  bowels,  in- 
creasing peristalsis  and  strengthening 
the  abdominal  muscles.  Walking  on  the 
toes  is  also  very  good  after  movements 
requiring  muscle  exertion,  because  of  its 
quieting  influence  upon  the  heart  action. 


42 


RUNNING    EXERCISES 


This  exercise  is  always  done  on  the 
toes,  either  forward,  backward,  or  in 
place.  In  running,  the  head  should  be 
thrown  a  little  backward,  the  chest 
raised,  and  the  mouth  closed.  The 
breathing  should  be  natural  and  deep. 
A  distinguished  Swedish  writer  has  de- 
scribed walking  as  being  "a  constant 
falling  forward,  where  the  weight  of  the 
body  is  received  by  each  leg  alternately. ' ' 
This  is  still  more  true  in  running.  The 
secret  of  running  is,  ' '  waste  no  more  en- 
ergy than  necessary;  breathe  deeply." 
This  will  enable  one  to  run  great  dis- 
tances without  becoming  fatigued.  Run- 
ning in  place  can  be  done  with  leg  throw- 
ing, when  the  free  leg  is  thrown  either 
forward,   sideways,   or  backward    (28). 


43 


JUMPING  EXERCISES 


Both  knees  are  bent  as  described  un- 
der knee  bending  (26),  and  are  then 
quickly  extended.  The  landing  should 
always  be  on  the  toes,  with  bent  knees, 
the  body  erect  and  the  head  well  up. 

44  Jumping  to  Stride  and  Starting  Position 
During  the  first  jump  the  leg  separa- 
tion takes  place  so  that  the  landing  is 
done  in  stride  position  (24).  During  the 
next  jump  the  legs  are  returned  to  start- 
ing position,  and  so  on. 

45  Jumping  with.  Leg  Separation 

The  legs  are  thrown  quickly  and  well 
stretched  sideways  and  are  again  closed 
before  the  landing. 


46 


Jumping  with  Leg  Striking 


If  the  jumping  is  made  from  stride 
standing  position,  the  legs  can  during 
the  jump  be  closed  together  and  again 
separated  so  that  the  landing  is  done  in 
stride  position. 
47  Jumping  on  One  Leg 

The  free  leg  is  lifted  forward  with 
stretched  knee  and  ankle.    Compare  28. 


LESSON   I 


1.     Breathing  Exercise 

Raising  on  the  toes  (23)  and  wand 
lifting  behind  the  shoulders  (11).  See 
position  of  wand  in  Fig.  2.  Quietly, 
slowly,  and  powerfully,  with  raised  chest 
and  deep  inspiration,  8-12  times. 

2.     Foot  Placing  Sideways  with  Wand 
Lifting  behind   the   Shoulders 

(A)  Left  foot  sideways  place  (24). 
wand  behind  the  shoulders  (11). 

(B)  Foot  replace,  arms  down  (Fig.  1). 

(C)  Right  foot  sideways  place,  wand 
behind  the  shoulders. 

(D)  Position,  4-6  times  with  each  foot. 

3.     Knee  Bending  Ex. 

Leg  and  wand  lifting  forward,  alter- 
nating with  knee  bending  and  wand 
lifting  in  front  of  the  shoulders. 

(A)  Left  leg  and  wand  lifting  for- 
ward (28  and  4)   (Fig.  6). 

(B)  Position. 

(C)  Knee  bending  (26)  (Fig.  2)  and 
wand  lifting  in  front  of  the  shoulders 
(Fig.  3). 

(D)  Position.  The  same  with  right 
leg  raising.  Steady  movements  3-6  times 
with  each  foot. 


4.     Trunk  Bending  Forward 

Wand  behind  the  shoulders  (11)  (Fig. 
2).  Bend  forward  slowly  and  thor- 
oughly, breathing  in.  After  each  rais- 
ing, a  short  pause  with  deep  breathing. 
3-6  times. 

5.     Trunk  Twisting 

Feet  closed  (22),  wand  behind  the 
back  in  front  of  the  elbows  (15).  For 
position  of  wand  see  Fig.  4.  Trunk 
twisting  alternately  from  left  to  right, 
slowly  and  thoroughly,  6-10  times. 

6.     Trunk  Bending  Sideways 

Stride  standing,  wand  in  front  of 
shoulders  (Fig.  3)  (4).  Side  bending 
alternately  to  left  and  right.  Carefully, 
4-6  times  to  each  side. 

7.      Walking  Ex.    (41) 

Wand  in  front  of  shoulders.  Walk 
in  place  with  knee  bending  upward  (27) 
(Fig.  3)  30-50  times. 

8.     Breathing  Ex. 

Toe  placing  backward  (25)  (Fig.  9), 
with  wand  lifting  behind  the  shoulders 
(Fig.  2),  quietly  and  thoroughly,  with 
deep  inspirations,  4  times  with  each  foot. 


78 


LESSON  II 


1.    Breathing  Ex. 

Wand  lifting  behind  the  shoulders 
(Fig.  2)  (11),  with  head  bending  back- 
ward. Deep  and  slow  inspirations  with 
wand  raising,  thorough  expirations  as 
wand  is  lowered,  8-12  times. 

2.  Foot  Placing  Ex. 

Foot  placing  backward  (24)  with 
wand  lifting  forward-upward.  See  po- 
sition of  wand  in  Fig.  7.  Alternately 
with  left  and  right  foot.  Powerfully 
and  vigorously  4-6  times  with  each  foot. 

3.  Foot  Placing  Ex. 

(A)  Left  foot  placing  sideways  (24) 
with  wand  lifting  left  upward  (7)  (Fig. 
5). 

(A)  Position. 

(B)  Right  foot  sideways,  wand  right 
upward. 

(D)   Position. 

4.     Balance  Ex. 

Knee  bending  upward  (27)  with  wand 
lifting  in  front  of  the  shoulders  (Fig. 
3).  Hold  the  position  5-8  seconds.  Bend 
each  knee  2  or  3  times. 


5.     Trunk  Bending  Forward 

Stride  standing,  as  in  Fig.  5,  wand 
behind  shoulders  (Fig.  2)  (11).  Bend 
trunk  forward.  After  each  raising,  a 
slight  bending  backward.     4-6  times. 

6.     Trunk  Twisting 

(A)  Left  foot  placing  sideways  (24) 
With  wand  lifting  forward  (Fig.  6). 

(B)  Trunk  twisting  to  left,  wand  ob- 
liquely to  left. 

(C)  Twisting  forward. 

(D)  Position  (foot  replace).  Repeat 
to  the  right.  A  and  B  quickly,  B  and 
C  slowly.    4-8  times  to  each  side. 

7.     Bunning  Ex.   (42) 

Wand  in  front  of  or  behind  the  shoul- 
ders. Running  in  place  with  feet  throw- 
ing backward.     About  one-half  minute. 

8.     Breathing  Ex. 

Foot  placing  outward  (24)  with  wand 
lifting  behind  the  shoulder  (Fig.  9) 
(13),  and  deep  inspiration.  When  left 
foot  is  placed  outward,  the  wand  is  lifted 
with  left  hand  behind  the  left  shoulder, 
the  left  arm  bent,  right  arm  straight, 
wand  behind  the  back.  When  right  foot 
is  placed,  the  reverse  is  true.  6-10  times 
with  each  foot. 


74 


LESSON  III 


1.  Breathing  Ex. 
Raising  on  the  toes  (23)  with  wand 
lifting  forward  upward.  See  position  of 
wand  in  Fig.  7.  Deep  inspiration  with 
wand  lifting.  Thoroughly,  with  heels 
together,  8-12  times. 

2.   Foot  Placing  with  Wand  Thrusting 
Wand  in  front  of  shoulders  (Fig.  3) 
(3). 

(A)  Left  foot  sideways  place,  wand 
thrusting  forward. 

(B)  Arms  bend,  foot  replace. 

(C)  Right  foot  sideways  and  wand 
thrusting  forward. 

(D)  Arms  bend,  foot  replace.  Power- 
fully and  with  arched  chest,  even  during 
the  thrusting.    3-6  times  with  each  foot. 

3.     Knee   Bending  Ex. 

(A)  Raising  on  the  toes  (23)  with 
wand  lifting  forward  upward. 

(B)  Knee  bending  (Fig.  2)  (26), 
wand  forward  (Fig.  6)  (4).  Arms 
straight  forward  and  horizontal. 

(C)  Knee  stretching  with  wand  lift- 
ing upward. 

(D)  Position.     6-10  times. 

4.    Trunk  Bending  Forward 

(A)  Left  foot  placing  sideways  (24) 
with  wand  lifting  behind  the  shoulders 
(Fig.  2)   (11). 


(B)  Trunk  bending  forward. 

(C)  Trunk  raise. 

(D)  Position  (foot  replace).  A  and 
D  quickly.    B  and  C  slowly.    4-6  times. 

5.    Trunk  Twisting 

(A)  Left  foot  placing  sideways  (24) 
with  wand  lifting  forward  upward. 

(B)  Trunk  twisting  to  left. 

(C)  Twist  forward. 

(D)  Position.  Repeat  to  the  right. 
A  and  D  quickly.  B  and  C  slowly.  3-6 
times  to  each  side. 

6.     Side   Bending 

Stride  standing.  "Wand  behind  the 
shoulders  (Fig.  2)  (11).  Trunk  bend- 
ing sideways.  Alternately  to  left  and 
right.  Slowly  and  thoroughly.  5-8  times 
to  each  side. 

7.     Running  Ex.    (42) 

Wand  in  front  of  or  behind  the  shoul- 
ders (Figs.  2,  3).  Run  in  place  with  leg 
throwing  sideways.    About  %  minute. 

8.     Breathing  Ex. 

Leg  lifting  backward  (28)  with  wand 
lifting  forward  upward  alternately  with 
left  and  right  leg  (Fig.  7).  Slowly  and 
powerfully,  with  deep  breathing.  3  or  4 
times  with  each  leg.  . 


76 


LESSON  IV 


1.     Breathing  Ex. 

(A)  Foot  placing  sideways  (24)  with 
wand  lifting  behind  the  shoulders  (Fig. 
2)   (11). 

(B)  Trunk  slightly  backward  bend. 

(C)  Trunk  raise. 

(D)  Position.  5-8  times  with  each 
foot.  Inhale  on  A  and  B.  Exhale  thor- 
oughly on  C  and  D. 

2.    Knee  Bending  Ex. 

(A)  Left  foot  placing  sideways  with 
wand  lifting  in  front  of  shoulders. 

(B)  Knee  bending  with  arm  stretch- 
ing forward. 

(C)  Knee  stretching,  wand  in  front 
of  shoulders. 

(D)  Position.  4-6  times  with  each 
foot. 


(A) 
wand 

(11). 
(B) 
(C) 


3.    Balance  Exercise 

Left  leg  backward  (Fig.  7)  (28),' 
behind    the    shoulders    (Fig.    2) 


Arm  stretching  upward. 
Arm  bending,  wand  behind  the 
shoulders. 

(D)    Position.    Repeat  with  right  leg. 
Thoroughly  3-5  times  with  each  leg. 


4.    Trunk  Bending  Forward 

(A)  Left  foot  placing  sideways,  wand 
in  front  of  shoulders. 

(B)  Trunk  bending  forward,  wand 
thrusting  downward. 

(C)  Trunk  raising,  wand  in  front  of 
shoulders. 

(D)  Position.  Repeat  with  right  foot 
placing.  Sharply.  4-6  times  with  each 
foot. 

5.  Trunk  Twisting  (33)   (34) 

6.  Trunk   Bending   Sideways 

(A)  Left  foot  placing  sideways,  wand 
left  upward  (Fig.  5). 

(B)  Trunk  bending  to  right. 

( C )  Trunk  raising. 

(D)  Position.  Slowly  and  carefully 
3-5  times.  Then  repeat  with  right  foot 
placing,  wand  right-upward,  and  side 
bending  tp  the  left. 

7.    Jumping  Ex. 

Wand  in  front  of  or  behind  the  shoul- 
ders. Jumping  to  stride  and  starting 
positions  (44).    30-60  jumps. 

8.    Breathing  Ex. 

Feet  closed,  raise  on  toes  with  wand 
lifting  forward  upward.  Quietly  and 
thoroughly  5-8  times. 


76 


LESSON   V 


Breathing  Ex. 

Raising  on  the  toes  with  wand  lifting 
behind  the  shoulder.  Alternately  behind 
left  and  right  shoulder  (12).  Slowly 
with  powerful  inspirations.  6-10  times. 
See  note  after  Exercise  10,  Lesson  II. 

2.    Foot  Placing  with  Wand  Thrusting 

(A)  Left  foot  placing  sideways  with 
wand  lifting  in  front  of  shoulders. 

(B)  Foot  replace,  wand  thrusting  for- 
ward. 

(C)  Right  foot  sideways,  wand  in 
front  of  shoulders. 

(D)  Position.  Powerfully  thrusting 
6-10  times. 

3.    Knee  Bending  Ex. 

(A)  Raising  on  the  toes  with  wand 
lifting  forward  upward. 

(B)  Knee  bending,  wand  forward. 

(C)  Knee  stretching,  wand  upward. 

(D)  Position.  Keep  the  back  straight. 
€-10  times. 


4.    Balance  Ex. 

Leg  lifting  backward  with  wand  lift- 
ing forward  upward.  Deep  breathing. 
2  or  3  times  with  each  leg. 

5.    Trunk  Bending  Forward  and  Backward 

Wand  behind  the  shoulders,  left  foot 
placed  forward.  Trunk  bending  for- 
ward and  slightly  backward.    4-6  times. 

6.    Trunk  Bending  Sideways 

Stride  standing,  wand  in  front  of 
shoulders.  Trunk  bending  alternately 
from  left  to  right.  Slowly  and  a  little 
carefully.     4-6  times  to  each  side. 

7.    Walking  Ex. 

Wand  in  front  of  or  behind  the  shoul- 
ders. Walking  in  place  with  knee  bend- 
ing upward  (on  toes)  (41)  (Fig.  3). 
50.-100  steps. 

8.    Breathing  Ex, 

Stride  standing.  Raising  on  the  toes 
with  wand  lifting  forward  upward. 
Slowly  with  deep  inspirations.  6-10 
times. 


77 


LESSON  VI 


1.    Breathing  Ex. 

Heel  raising  with  wand  lifting. 

(A)  Raising  on  the  toes  with  wand 
lifting  forward. 

(B)  Wand  lifting  upward. 

(C)  Wand  sinking  forward. 

(D)  Position.  Slowly  and  thoroughly. 
While  going  back  to  position  the  heels 
should  not  be  lowered  before  movement 
D.  5-8  times.  Inhale  on  A  and  B.  Ex- 
hale thoroughly  on  C  and  D. 

2.     Knee  Bending  Ex. 

(A)  Left  foot  placing  forward  with 
wand  lifting  behind  the  shoulders. 

(B)  Heel  raising  and  knee  bending 
with  arms  stretching  upward. 

(C)  Knee  stretching  and  heel  sinking. 
Wand  behind  the  shoulders. 

(D)  Position.  Repeat  with  right  foot. 

3.    Balance  Ex. 

Leg  lifting  sideways  with  wand  lift- 
ing. When  the  left  leg  is  raised,  the 
wand  is  raised  with  the  right  arm  up- 
ward, the  left  hand  to  right  shoulder, 
and  opposite  (7).  See  position  of  wand 
in  Fig.  5.  Hold  5-10  seconds,  then  re- 
verse. 

4.    Trunk  Bending  Forward 

(A)  Feet  closing  with  wand  lifting  in 
front  of  shoulders. 

(B)  Trunk  bending  forward  with 
wand  thrusting  downward. 


(C)  Trunk  raising  with  arm  bending. 
Wand  in  front  of  shoulders. 

(D)  Position.  Quite  powerfully  4-8 
times. 

5.    Trunk  Twisting 

(A)  Feet  closing  with  wand  lifting 
forward. 

(B)  Twist  to  left,  wand  obliquely  to 
left. 

(C)  Twist  forward,  wand  forward. 

(D)  Position.  Repeat  to  right.  3  or 
4  times  to  each  side. 

6.     Trunk   Bending   Sideways 

Stride  standing,  wand  behind  the 
shoulders.  Trunk  bending  alternately 
to  left  and  right.  5-8  times  to  each  side 
vigorously. 

7.    Running  Ex. 

Wand  in  front  of  or  behind  the  shoul- 
ders. Run  in  place  with  leg  throwing 
forward  (42)  about  %  minute. 

8.    Breathing  Ex. 

(A)  Left  foot  forward  place,  wand 
forward. 

(B)  Raise  on  the  toes  with  wand  lift- 
ing upward. 

(C)  Heels  sink  with  wand  sinking  for- 
ward. 

(D)  Position.  Repeat  with  right  foot. 
3-5  times  with  each  foot. 


78 


LESSON  VII 


1.    Breathing  Ex. 

Wand  lifting  behind  the  shoulders  and 
slight  trunk  bending  backward.  Slowly 
with  deep  inspirations.     6-10  times. 

2.     Knee   Bending   Ex. 

(A)  Left  foot  placing  forward  with 
wand  lifting  forward. 

(B)  Eaise  on  toes  with  wand  lifting 
upward. 

(C)  Knees  bend,  wand  behind  the 
shoulders. 

(D)  Knees  stretch,  wand  upward  as 
inB. 

(E)  Heels  sink,  wand  forward. 

(F)  Position.  Repeat  with  right  foot. 
Then  foot  placing  sideways,  and  lastly 
backward,  the  wand  moving  as  before. 
Distinct  and  powerful  movements  1  or  2 
times  in  each  direction. 

3.    Wand  Circling 

Stride  standing.  The  wand  is  grasped 
in  the  middle  with  right  hand,  the  left 
hand  is  on  the  hip.  Lift  the  wand  for- 
ward upward,  then  lower  it  backward 
and  downward.  Slowly  and  thoroughly 
6-8  times.  Repeat  with  left.  Breathe  in 
while  the  wand  is  lifted  upward. 

4.    Balance  Ex. 

Wand  in  front  of  shoulders.  Leg 
throwing  forward  alternately  left  and 
right,  in  even  time,  16-20  times. 


5.    Trunk  Bending  Forward 

(A)  Left  foot  placing  forward  with 
wand  lifting  forward  upward. 

(B)  Trunk  bending  forward. 

(C)  Raising. 

(D)  Position. 

Repeat  with  right  foot.  A  and  D 
quickly  and  powerfully.  B  and  C  slowly 
and  thoroughly.  3  or  4  times  with  each 
foot. 


6.    Trunk  Twisting 


•*" 


the 


arm 


Stride    standing,    wand    behind 
shoulders.     Trunk    twisting    with 
stretching. 

(A)  Twist  the  trunk  to  left  while  rais- 
ing on  toes  and  stretching  the  arms  up- 
ward. 

(B)  Twist  forward  while  sinking  the 
heels,  and  bending  the  arms  until  the 
wand  comes  behind  the  shoulders. 

(C)  Repeat  to  right. 

(D)  Twist  forward  as  in  B. 

7.    Running  Ex. 

Wand  in  front  of  or  behind  the  shoul- 
ders. Run  in  place  with  leg  throwing 
backward  (42),  about  %  minute. 

8.    Breathing  Ex. 

Toe  placing  backward  with  wand  lift- 
ing forward  upward.  Alternate  with 
left  and  right  foot.  Slowly  with  deep 
inspirations.    4  or  5  times  with  each  foot. 


79 


LESSON  VIII 


1.    Breathing  Ex. 

Toe  placing  back  outward,  wand  be- 
hind one  shoulder.  Quietly  with  power- 
ful inspirations.  When  the  left  foot  is 
moved  back  outward,  the  wand  is  car- 
ried with  the  right  hand  behind  the  right 
shoulder,  and  reverse.  6-8  times  with 
«ach  foot. 

2.    Foot  Placing  with  Wand  Thrusting 

(A)  Left  foot  placing  backward  with 
wand  lifting  in  front  of  shoulders. 

(B)  Foot  replace  with  wand  thrust- 
ing upward. 

(C)  Right  foot  placing  backward, 
wand  in  front  of  shoulders. 

(D)  Position. 

The  thrusting  upward  should  be  done 
carefully,  especially  by  inexperienced 
persons,  otherwise  the  exercise  is  done 
quickly  and  distinctly.     5-8  times. 

3.    Balance  Ex. 

(A)  Left  leg  and  wand  lifting  for- 
ward. 

(B)  Leg  and  wand  moving  sideways, 
wand  to  opposite  side  from  leg. 

(C)  Leg  backward,  wand  behind  the 
shoulders. 

(D)  Leg  and  wand  sideways  to  posi- 
tion of  B. 

(E)  Leg  and  wand  forward. 

(F)  Position. 

Repeat  with  right  leg.  Slowly  and 
thoroughly,  one  or  two  series. 

4.    Trunk  Bending  Forward 

(A)  Feet  closing  with  Avand  lifting 
forward  upward. 


(B)  Trunk  bending  forward,  keep- 
ing the  arms  as  high  as  possible. 

(C)  Trunk  raising. 

(D)  Position.    3-5  times. 

5.     Knee   Bending   Ex. 

Leg  lifting  sideways,  alternating  with 
knee  bending.  Wand  in  front  of  shoul- 
ders. 

(A)  Left  leg  lifting  sideways  with 
arms  stretching  upward. 

(B)  Left  leg  sinking,  wand  in  front 
of  shoulders. 

(C)  Knee  bending  with  wand  stretch- 
ing forward. 

(D)  Knee  stretching,  wand  in  front 
of  shoulders. 

Repeat  with  right  leg  raising.  The 
whole  exercise  3-5  times. 

6.    Trunk  Bending  Sideways 

(A)  Left  foot  placing  sideways  with 
wand  lifting  left  upward  (Fig.  5). 

(B)  Trunk  bending  to  right. 

( C )  Raising. 

(D)  Position.  Evenly  and  carefully. 
3-5  times  to  each  side. 

7.     Jumping    Ex. 

Wand  in  front  of  or  behind  the  shoul- 
ders. Jump  in  place  with  leg  separation 
(45).     15-20  jumps. 

8.    Breathing  Ex. 

Leg  lifting  backward,  wand  behind  the 
shoulders  and  deep  inspiration.  4-6 
times  with  each  leg. 


80 


LESSON   IX 


1.    Breathing  Ex. 

Leg  lifting  with  arm  stretching. 

(A)  Left  leg  lifting  backward,  wand 
"behind  the  shoulders. 

(B)  Arm  stretching  upward. 

(C)  Arm  bending  until  wand  comes 
behind  the  shoulders. 

(D)  Position. 

Repeat  with  right  leg.  Thoroughly  4 
or  5  times  with  each  leg.  Inhale  on  A 
and  B,  and  exhale  on  C  and  D. 

'2.    Foot  Placing  Sideways  (Fig.  55)  with 
Wand  Moving  Backward  Downward 

When  the  left  foot  is  placed  sideways, 
i;he  left  arm  is  bent  as  the  wand  is  moved 
^own  behind  the  body,  4-6  times  on  each 
?side. 

-3.    Balance  Ex. 

Wand  in  right  hand,  left  hand  on  hip. 

(A)  Left  leg  and  wand  lifting  for- 
^ward. 

(B)  Leg  and  wand  moving  sideways, 
wand  to  opposite  side. 

( C )  Leg  backward,  wand  upward. 

(D)  Leg  and  wand  sideways  to  posi- 
tion of  B. 

(E)  Leg  and  wand  forward  to  posi- 
tion of  A. 

(F)  Position. 

Repeat,  then  change  wand  to  left  hand 
and  take  the  exercise  with  right  leg  lift- 
ing. Slowly  and  thoroughly.  Series,  1-3 
times. 


4.    Trunk  Bending  Forward  and  Backward 

Stride  standing,  wand  upward.  Bend 
backward  carefully,  placing  the  wand 
behind  the  shoulders.    4-6  times. 

5.    Trunk  Twisting 

(A)  Left  foot  sideways,  wand  hori- 
zontal to  the  same  side. 

(B)  Trunk  and  head  twisting  to  the 
left. 

(C) 
(D) 


Twist  forward. 

Position.     Repeat  to  the  right. 


Thoroughly,  3  or  4  times  to  each  side. 
6.    Trunk  Bending  Sideways 

(A)  Right  toe  placing  sideways,  wand 
left  upward.  See  position  of  wand  in 
Fig.  5. 

(B)  Trunk  bending  to  the  right. 

(C)  Raising. 

(D)  Position. 

Repeat  with  left  toe  placing,  wand 
right  upward,  and  bending  to  the  left. 
3  or  4  times  to  each  side.  Carefully,  yet 
thoroughly. 

7.    Walking  Ex. 

Wand  behind  the  back  in  front  of  the 
arms  (Fig.  4).  Walk  in  place  with  knee 
bending  upward  (on  toes)  (41).  About 
1/4  minute. 

8.     Breathing  Ex. 

Feet  closed.  Raise  on  toes,  with  wand 
lifting  behind  the  shoulders.  Full  and 
deep  inspirations.  The  legs  are  held 
well  together  and  stretched.    6-10  times. 


81 


LESSON   X 


1.    Breathing  Ex. 

Stride  standing,  wand  raising  for- 
ward, upward,  with  slight  trunk  bend- 
ing backward.  Carefully.  The  breath- 
ing should  be  deep.    8-12  times. 

2.   Knee  Bending  Ex. 

(A)  Raise  on  toes  with  wand  lifting 
forward. 

(B)  Knees  bend  with  wand  lifting 
upward. 

(C)  Knees  stretch  with  wand  forward 
as  in  A. 

(D)  Position.    4-8  times. 

3.    Wand  Twisting 

Stride  standing  (Fig.  5).  The  wand, 
grasped  in  the  middle  with  the  right 
hand,  is  held  forward,  left  hand  on  the 
hip.  The  exercise  can  be  done  until 
tired,  then  change  hands.  During  the 
exercise  the  wand  can  be  held  sideways 
or  upward  (21). 


4.    Balance  Ex. 


(A) 
ward. 

(B) 
(C) 
(D) 


Left  knee  and  wand  lifting  for- 


Knee  moving  sideways. 

Knee  moving  forward. 

Position. 
Repeat  with  right  knee.     Slowly  and 
steadily,  the  moving  sideways  carefully. 
3  or  4  times  with  each  leg. 


5.  Trunk  Bending  Forward 

(A)  Left  foot  placing  forward,  wand 
upward. 

(B)  Trunk  bending  forward. 

(C)  Trunk  raise. 

(D)  Position. 

Repeat  with  right  foot  placing.  Dur- 
ing the  bending  forward,  the  legs,  espe- 
cially the  front  leg,  should  be  well 
stretched.    2  or  3  times  with  each  foot. 

6.  Trunk  Bending  Sideways 

(A)  Right  toe  placing  sideways,  wand 
left  upward.  For  position  of  wand  see 
Fig.  5. 

(B)  Bend  to  the  right. 

(C)  Raise. 

(D)  Position. 

Repeat  with  left  toe  placing  sideways, 
wand  right  upward  and  bending  to  the 
left.    3  or  4  times  to  each  side. 

7.  Bunning  Ex. 

Wand  behind  the  back  in  front  of  the 
arms  as  in  Fig.  4.  Run  in  place  with  leg 
throwing  sideways  (42).  About  1/2  min- 
ute. 

8.  Breathing  Ex. 

(A)  Left  leg  lifting  backward  with 
wand  lifting  forward  upward. 

(B)  Arm  bending  till  the  wand  comes 
behind  the  shoulders, 

(C)  Arm  stretching  upward. 

(D)  Position. 

Repeat  with  right  leg  lifting.  Breathe 
in  during  A  and  B.  Breathe  out  during 
C  and  D.    3  or  4  times  with  each  leg. 


82 


LESSON  XI 


1.    Breathing  Ex. 

(A)  Left  toe  placing  backward,  with 
wand  lifting  behind  the  shoulders. 

(B)  Arm  stretching  upward. 

(C)  Arm  bending,  wand  behind  the 
shoulders. 

(D)  Position.  Repeat  with  right  toe 
placing  2-4  times  with  each  foot.  Breathe 
in  on.  A  and  B.    Breathe  out  on  C  and  D. 

2.    Foot  Placing  Forward  with  Arms 
Stretching  Upward 

Wand  in  front  of  shoulders.  Power- 
fully, yet  with  some  care.  8-10  times 
with  each  foot.    • 

3.    Balance  Ex. 

Leg  and  arm  stretching. 

(A)  Left  knee  bending  upward,  with 
wand  in  front  of  shoulders. 

(B)  Leg  and  arm  stretching  forward. 

(C)  Leg  and  arm  bending  to  position 
of  A. 

(D)  Position. 

Repeat  with  right  leg.  Then  bending 
and  stretching  sideways,  wand  to  oppo- 
site side  and  finally  leg  backward,  wand 
upward.  Powerfully,  and  holding  a 
good  position.     Series,  1  or  2  times. 

4.    Leg  Throwing  Backward  with  Wand 
Thrusting  Forward 

Wand  in  front  of  shoulders.  Alter- 
nately left  and  right  leg.  Vigorously 
10-16  times  with  each  leg. 


4.    Trunk  Bending  Backward  and 
Forward 

(A)  Left  foot  placing  forward,  wand 
behind  shoulders. 

(B)  Trunk  bending  forward. 

(C)  Raising. 

(D)  Bending  backward  carefully. 

(E)  Raising. 

(F)  Position. 

The  same  with  right  foot  placing.  3-5 
times  each  foot. 

5.    Trunk  and  Head  Twisting 

(A)  Left  foot  placing  sideways,  wand 
left  sideways. 

(B)  Trunk  and  head  twisting  to  the 
left. 

(C)  Twisting  forward. 

(D)  Position. 

The  same  to  the  right.  A  and  D  are 
taken  quickly,  B  and  C  slowly.  3  or  4 
times  to  each  side. 

6.    Trunk  Bending  Sideways 
Stride .   standing.       Wand     upward. 
Trunk  bending  alternately  to  right  and 
left.    Carefully,  3  or  4  times  to  each  side. 

7.  Sunning  Ex. 

Wand  behind  the  back  in  front  of  the 
arms  (Fig.  4).  Run  in  place  with  leg 
throwing  forward  about  i/o  minute  (42). 

8.  Breathing  Ex. 

Toe  placing  backward,  wand  back- 
ward downward.  When  the  left  foot  is 
placed  backward,  the  right  arm  is  bent 
as  the  wand  is  moved  down  behind  the 
body.    4-6  times  each  foot. 


88 


LESSON  XII 


1.    Breathing  Ex. 
Feet  closed  (22).    Raise  on  toes  with 
wand    lifting    forward    upward.     Legs 
well  stretched  and  close  together.    Head 
high,  chest  lifted.    8-10  times. 

2.    Knee  Bending  Ex. 

(A)  Left  foot  placing  forward,  wand 
in  front  of  shoulders. 

(B)  Arm  stretching  forward  with 
knee  bending,  and  raising  on  toes. 

(C)  Arm  bending,  with  knee  stretch- 
ing and  heel  sinking  as  in  A. 

(D)  Position.  The  same  with  the 
right  foot.  The  second  time  the  exercise 
is  taken,  the  arms  can  be  stretched  up- 
ward. Then  the  exercise  can  be  taken 
with  foot  placing  outward,  sideways, 
backward-outward,  and  backward  (Fig. 
11)  (2).  A  snappy  movement.  Series, 
1  or  2  times. 

3.    Balance  Ex. 
Leg  and  arm  stretching  exercise. 

(A)  Left  leg  and  wand  lifting  for- 
ward. 

(B)  Left  knee  bending,  wand  in  front 
of  shoulders. 

(C)  Stretching  forward. 

(D)  Position. 

Repeat  with  right  leg.  Then  lifting 
and  stretching  sideways,  wand  on  oppo- 
site side,  and  finally  leg  backward,  wand 
upward.  In  A  and  D  the  arms  and  legs 
should  be  as  straight  as  possible.  Series, 
1  or  2  times. 

4.  Trunk  Bending  Forward  and  Downward 
(A)     Left  leg  lifting  backward  and 
wand  lifting  forward  upward  (Fig.  7). 


(B)  Foot  replace  with  trunk  bending 
forward  and  downward. 

(C)  Trunk  raise  with  leg  lifting  back- 
ward and  wand  lifting  upward  as  in  A. 

(D)  Position. 

The  same  with  right  leg  lifting.  2  or  2L 
times  with  each  leg. 

5.    Trunk  Twisting 

Stride  standing,  wand  behind,  the* 
shoulders. 

(A)  With  raising  on  toes  and  arm» 
stretching  upward,  twist  to  the  left. 

(B)  Bring  the  wand  to  the  shoulders 
and  lower  the  heels  as  the  body  turns 
forward.  Repeat  to  the  right.  2-4  times 
each  side.  Powerfully  afid  a  little  slowly. 

6.    Trunk  Bending  Sideways 

Left  foot  placing  sideways,  wand  left 
upward,  and  side  bending  to  the  right, 
all  in  one  count.  Then  change.  2-4  times 
each  side. 

7.    Jumping  Ex. 

Wand  in  front  of  or  behind  the  shoul- 
ders. Jump  in  place  with  leg  striking 
(46).  The  landing  is  done  in  stride 
standing.  8-12  times  with  short  rest  be- 
tween. 

8.    Breathing  Ex. 

Toe  placing  backward  inward  (25),. 
wand  backward  downward  (14).  When 
the  left  foot  is  moved  backward,  the  left 
arm  is  bent  as  the  wand  moves  behind 
the  body  and  opposite.  Deep  inspira- 
tions.   3  or  4  times  to  each  side. 


84 


LESSON  XIII 


1.    Breathing  Ex. 

Left  leg  sideways  fallout  (31)  (Fig. 
4),  with  wand  lifting,  left  arm  upward, 
right  arm  sideways.  For  position  of 
wand  see  Fig.  8.  Repeat  with  right  leg, 
right  arm  upward,  left  arm  sideways. 
Deep  inspiration  with  the  arm  raising. 
3-5  times  each  side. 

2.    Knee  Bending  Ex. 

(A)  Left  leg  lifting  backward  with 
wand  lifting  forward  upward  (Fig.  7). 

(B)  Positioti. 

(C)  Knee  bending  with  wand  lifting 
forward. 

(D)  Position.  Repeat  with  right  leg 
lifting  and  laiee  bending.  2-4  times  with 
each  leg. 

3.    Balance  Ex. 

Wand  in  the  right  hand.  Left  hand 
on  hip  (16). 

(A)  Left  knee  bending  upward  (Fig. 
3),  with  right  arm  bent  till  elbow  comes 
as  close  to  the  body  as  possible. 

(B)  Leg  and  arm  stretching  forward, 

(C)  Leg  and  arm  bending  as  in  posi- 
tion of  A. 

(D)  Position. 

Repeating,  stretch  arm  and  leg  side- 
ways, and  lastly  stretch  leg  backward 
and  arm  forward.  Then  change.  Pow- 
erfully and  thoroughly.  Series,  1  or  2 
times. 

4.    Trunk  Bending  Forward 

(A)  Left  foot  placing  sideways  with 
wand  lifting  in  front  of  shoulders. 


(B)  Trunk  bending  forward  with 
wand  thrusting  downward. 

(C)  Trunk  raising,  with  wand  lifting 
in  front  of  shoulders. 

(D)  Position. 

Quietly  and  powerfully,  the  thrusting 
a  little  carefully.  5-8  times  with  each 
foot. 

5.     Leg  Throwing  Ex. 

Wand  behind  the  back  in  front  of  the 
arms  (compare  Fig.  4).  Leg  throwing 
sideways  alternately  with  left  and  right 
leg.     15-20  times  with  each  leg, 

6,    Trunk  Twisting  Ex, 

Stride  standing.  Trunk  twisting  al- 
ternately to  left  and  right.  During  thfr 
twisting  the  wand  is  lifted  forward  up- 
ward and  the  body  is  bent  slightly  back- 
ward. Very  slowly  and  carefully.  3-5^ 
times  to  each  side, 

7.  Running  Ex. 

Wand  behind  the  back  in  front  of  the 
arms  (15)  (Fig.  4).  Run  in  place  with 
leg  throwing  backward  (42),  About  i/^ 
minute. 

8.  Breathing  Ex. 

(A)  Left  leg  forward  fallout,  with 
wand  lifting  forward  upward. 

(B)  Position. 

(C)  Right  leg  the  same. 

(D)  Position. 

Deep  inspirations.  4-6  times  with 
each  leg. 


85 


LESSON  XIV 


1.    Breathing  Ex. 

Leg  lifting  and  moving. 

(A)  Left  leg  Lifting  backward,  wand 
behind  the  shoulders, 

(B)  Leg  moving  sideways. 

(C)  Leg  backward. 

(D)  Position. 

Repeat  with  right  leg.  2-4  times  with 
each.  Breathe  in  on  A  and  B.  Breathe 
out  on  C  and  D. 

2.    Foot  Placing  Backward  with  Wand 
Thrusting  Forward 
Wand  in  front  of  shoulders.     Vigor- 
ously 6-10  times  with  each  foot. 

3.   Fallout  Position  Alternating  with  Knee 
Bending. 

(A)  Left  leg  forward  fallout  (Fig.  4), 
with  wand  lifting  behind  the  shoulders 
(Fig.  2). 

(B)  Position. 

(C)  Knee  bending  (Fig.  2)  with 
wand  lifting  forward  upward  (Fig.  7). 

(D)  Position. 

Repeat  with  right  leg  forward  fallout, 
and  knee  bending  the  same  as  before. 
3  or  4  times  with  each  leg. 

4.  Leg  Throwing  Ex. 
Wand  behind  the  shoulders.  Leg 
throwing  sideways,  alternately  with  left 
and  right  leg.  Both  legs  should  be  kept 
as  straight  as  possible,  and  the  chest  car- 
ried high.    16-20  times  with  each  leg. 


5.   Trunk  Bending  Forward  and  Backward 
(A)     Jump   to   stride   position   with 


wand  lifting 

forward  upward. 

(B) 

Bend 

forward  till 

hands  touch 

the  floor. 

(C) 

Raise. 

(D) 

Wand  behind  the  shoulders  and 

slight 

bending   backward. 

arching   the 

chest. 

(E) 

Raise. 

(F) 

Jump 

to  position. 

3-5  times. 

6.    Trunk  Twisting 

(A)  Feet  close  with  wand  lifting  for- 
ward upward. 

(B)  Twist  to  left. 

(C)  Twist  forward. 

(D)  Position.    Repeat  to  right. 

A  and  D  quickly  and  vigorously.  B 
and  C  slowly  and  thoroughly.  2-4  times 
to  each  side. 

7.    Bunning  Ex. 

Wand  in  front  of  or  behind  the  shoul- 
ders. Run  in  place  with  knee  throwing 
upward  (42).    20-40  steps. 

8.    Breathing  Ex. 

Feet  close,  wand  behind  the  shoul- 
ders. Raising  on  toes  with  arm  stretch- 
ing upward.  Thoroughly  and  slowly. 
8-12  times. 


96 


LESSON  XV 


1.    Breathing  Ex. 

Leg  lifting  backward  with  wand  lift- 
ing behind  shoulders.  Alternately  left 
and  right  leg.  Chest  arched  and  head 
well  up.  Slowly,  with  deep  inspirations. 
3-5  times  with  each  leg. 

2.   Fallout  Positions 

(A)  Left  leg  forward  fallout  (31) 
(Fig.  4)  with  wand  lifting  forward  up- 
ward. 

(B)  Position. 

(C)  Left  leg  sideways  fallout,  wand 
left  upward  (Fig.  5). 

(D)  Position. 

Repeat  with  right  leg.  3  or  4  times 
with  each  leg. 

3.    Balance  Ex. 

The  wand  in  right  hand,  left  hand  on 
hip  (16). 

(A)  Left  leg  lifting  backward,  with 
wand  lifting  forward. 

(B)  Leg  and  wand  moving  sideways. 
Wand  to  opposite  side. 

(C)  Leg  forward,  wand  upward. 

(D)  Move  leg  and  wand  sideways 
again  as  in  position  of  B. 

(E)  Move  leg  backward  and  wand 
forward  as  in  position  of  A,  and  repeat 
once  more.  Then  change  wand  to  left 
hand  and  do  the  exercise  with  right  leg. 
Take  care  to  have  a  good  position  and  to 
do  the  exercises  slowly  and  thoroughly. 


4.    Trunk  Bending  Forward  and  Backward 

(A)  Left  foot  placing  forward  with 
wand  lifting  behind  the  shoulders. 

(B)  Trunk  forward  bend. 

(C)  Raise. 

(D)  Trunk  slightly  backward  bend. 
Carefully. 

(E)  Raise. 

(F)  Position. 

Repeat  with  the  right  foot. 

5.    Trunk  Bending  Sideways  (35) 
6.    Heel  Raising  Ex. 

Wand  behind  the  shoulders.  Raise  on 
toes  as  high  as  possible  20-30  times. 

7.    Jiunping  Ex. 

Wand  in  front  of  or  behind  the  shoul- 
ders. Jumping  on  one  leg,  the  free  leg 
is  held  forward.  10  jumps  on  each  leg 
at  a  time,  making  about  40-60  jumps  in 
all  (47). 

8.    Breathing  Ex. 

(A)  Left  leg  forward  fallout  (Fig.  4) 
(31),  with  wand  moving  back  downward 
(14). 

(B)  Position. 

(C)  Right  leg  the  same. 

(D)  Position.  Deep  inspiration  with 
the  wand  moving  back  downward,  5-8 
times  with  each  foot. 


87 


LESSON  XVI 


1.    Breathing  Ex. 

Fallout  standing  (31)  (Fig.  4)  for- 
ward inward  (2)  (Fig.  11),  wand  be- 
hind one  shoulder  (13)  (Fig.  9).  When 
left  leg  is  moved,  the  wand  is  carried 
with  right  hand  behind  right  shoulder; 
and  reverse.    3-5  times  to  each  side. 

2.    Fallout  Position  and  Arm  Stretching 

(A)  With  waud  lifting  in  front  of 
shoulders.  Left  leg  forward  fallout 
(31)   (Fig.  4). 

(B)  Arm  stretching  upward. 

(C)  Arms  bend  until  wand  comes  in 
front  of  shoulders. 

(D)  Position. 

Repeat  with  right  leg  5-8  times. 

3.  Leg  Swinging  Ex.    (30) 

Wand  in  front  of  shoulders.  Leg 
swinging  forward  and  backward  in  six 
counts.  In  the  sixth  count  the  foot  is 
replaced,  and  immediately  the  other  leg 
begins.  Quietly,  but  powerfully  and 
steadily.    4-6  times  with  each  leg. 

4.  Trunk  Bending  Forward 

(A)  Wand  behind  the  shoulders  and 
left  leg  forward  fallout. 

(B)  Trunk  forward  bend. 

(C)  Trunk  raise. 


CD)    Position. 
Repeat  with  right  leg. 


2-4  times. 


5.    Trunk  Bending  Sideways 

Right  toe  placing  sideways,  wand  left 
upward  and  side  bending  to  right,  all  in 
one  count.  Then  reverse.  Carefully, 
but  still  thoroughly.  Deep  inspiration 
with  bending.    3-5  times. 

6.  Balance  Ex. 

(A)  Left  leg  lifting  backward,  wand 
behind  the  shoulders. 

(B)  Leg  moving  sideways,  wand  up- 
ward. 

(C)  Leg  backward,  wand  behind 
shoulders  as  in  A. 

(D)  Position. 

Repeat  with  right  leg.    2-4  times. 

7.  Bunning  Ex. 

Wand  in  front  of  the  shoulders.  Run 
in  place,  with  leg  throwing  forward,  side- 
ways, and  backward  (42).  About  1  min- 
ute. 

8.    Breathing  Ex. 

Stride  standing.  Wand  lifting  for- 
ward upward  and  slight  trunk  bending 
backward.  Carefully,  but  with  deep  in- 
spiration.    6-10  times. 


88 


LESSON  XVII 


1.    Breathing  Ex. 

Left  leg  forward-inward  fallout  (2) 
(31)  (Figs.  11,  4),  with  wand  moving 
back  downward.  When  left  leg  is  moved 
forward-inward,  the  right  arm  is  bent 
as  the  wand  is  moved  down  behind  the 
body.  Deep  inspiration.  3  or  4  times 
wdth  each  leg. 

2.    Fallout  Position,  Alternating  with 
Knee  Bending 

(A)  Left  leg  back  outward  fallout 
(2)  (31)  (Figs.  11,  4)  and  wand  lifting 
left  upward  (7).  See  position  of  wand 
in  Fig.  5. 

(B)  Position. 

(C)  Knees  bend,  with  wand  lifting 
forward. 

(D)  Knees  stretch  and  arms  sink  as 
in  position. 

Repeat  with  right  leg.  Series,  2-4 
times  with  each  leg. 

3.    Balance  Ex. 

(A)  Left  leg  and  wand  lifting  for- 
ward (28)  (4)  (Fig.  6).  Right  knee 
slightly  bent. 

(B)  Leg  moving  sideways.  Wand  lift- 
ing upward. 

(C)  Leg  backward,  wand  behind  the 
shoulders. 

(D)  Move  leg  sideways  and  wand  up- 
ward as  in  B. 

(E)  Leg  and  wand  forward  as  in  A. 

(F)  Position.  During  the  whole  ex- 
ercise the  right  knee  can  be  kept  bent. 
Quietly  and  steadily.  1  or  2  times  to 
each  side. 

4.     Knee   Bending   Ex. 
(A)    Left  foot  placing  (24)  forward- 


inward  (2)   (Fig.  11)  with  wand  lifting 
forward  (4)   (Fig.  6). 

(B)  Raise  on  toes  with  wand  lifting 
upward. 

(C)  Knees  bend,  wand  behind  the 
shoulders. 

(D)  Knees  stretch,  and  wand  upward 
as  in  B. 

(E)  Heels  sink  and  wand  forward  as 
in  A. 

(F)  Position. 

Repeat  with  right  foot.  Then  con- 
tinue the  same  way  with  foot  placing  in 
the  directions  forward,  outward,  side- 
ways, back-outward,  backward,  and 
back-inward  (2)  (Fig.  25).  Each  series 
1  or  2  times. 

5.    Trunk  Bending  Forward  and  Backward 

(A)  Left  leg  forward  fallout  (31) 
(Fig.  4)  with  wand  lifting  forward  up- 
ward. 

(B)  Trunk  forward  bend. 

(C)  Trunk  raise. 

(D)  Trunk  slightly  backward  bend,, 
wand  behind  the  shoulders. 

(E)  Trunk  raise. 

(F)  Position. 

Repeat  with  right  leg  fallout.  2  or  !? 
times. 

6.    Trunk  Twisting  and  Bending  (36) 
7.    Jumping  Ex. 

Wand  behind  the  back,  in  front  of  the 
arms.  Jump  to  stride  and  starting  posi- 
tion (43)  (44).    40-80  jumps. 

8.    Breathing  Ex. 

Toe  placing  backward  with  wand  lift- 
ing forward  upward.  Breathe  deeply. 
4-6  times  with  each  foot. 


89 


LESSON  XVIII 


1.    Breathing  Ex. 

(A)  Left  toe  placing  backward,  with 
wand  lifting  behind  the  shoulders. 

(B)  Arm  stretching  upward. 

(C)  Arm  bending,  wand  behind  the 
shoulders. 

(D)  Position. 

Repeat  with  right  toe  placing.  3-5 
times.  Breathe  in  on  A  and  B.  Breathe 
out  on  C  and  D. 

2.  Leg  Throwing  Ex. 
Wand  in  front  of  shoulders.  Leg 
throwing  sideways  with  wand  thrusting 
forward.  Alternately  with  left  and  right 
leg.  Powerfully,  but  a  little  carefully. 
8-12  times  to  each  side. 

3.  Fallout  Position  with  Arm  Stretching 

(A)  Wand  behind  the  shoulders,  and 
left  leg  outward  fallout. 

(B)  Raise  on  toes,  wand  upward. 

(C)  Heels  sink,  wand  behind  the 
shoulders  as  in  A. 

(D)  Position. 

Repeat  with  left  leg.  Slowly  and  pow- 
erfully.   4-6  times. 

4.  Trunk  Bending  Forward  and  Backward 

(A)  With  wand  lifting  forward  up- 
ward, left  leg  forward  fallout. 

(B)  Trunk  forward  bend. 

(C)  Trunk  raise. 

(D)  Trunk  slightly  backward  bend, 
wand  behind  the  shoulders. 


(E)  Raise. 

(F)  Position. 

Repeat  with  right  leg  fallout.  2  or  3 
times. 

5.    Knee  Bending  Ex. 

(A)  Raising  on  toes  with  wand  lifting 
upward. 

(B)  Knee  bending,  wand  forward. 

(C)  Knee  stretching  with  wand  lift- 
ing upward. 

(D)  Position.    10-20  times. 

6.  Trunk  Twisting 

Stride  standing,  wand  behind  the 
shoulders.  Raising  on  toes  with  trunk 
twisting  and  wand  moving  back  down- 
ward (14).  Quietly  and  slowly  with 
raised  chest  and  deep  breathing.  3  or  4 
times. 

7.    Jumping  Ex. 

Wand  behind  the  back  in  front  of  the 
arms.  Jumping  in  place  on  one  leg,  the 
other  leg  is  held  forward  (47).  10 
jumps  on  each  leg  at  a  time,  making 
about  40-80  jumps  in  aU. 

8.    Breathing  Ex. 

Toe  placing  (26)  (Fig.  9)  back  out- 
ward (2)  (Fig.  11),  with  wand  lifting 
forward  upward.  Quietly,  with  power- 
ful inspirations.  3-5  times  with  each 
foot. 


90 


LESSON  XIX 


1.    Breathing  Ex. 

(A)  Left  leg  sideways  fallout  (31) 
(Fig.  4),. wand  left  arm  upward,  right 
arm  sideways  (8)   (Fig.  8). 

(B)  Position. 

(C)  Right  leg  sideways  fallout,  wand 
right  arm  upward,  left  arm  sideways. 

(D)  Position.  Deep  inspirations.  4-6 
times  to  each  side. 

2.    Changing  between  Fallout  Positions 

(A)  Left  leg  forward  inward  (2) 
(Fig.  25)  fallout  (31)  (Fig.  4),  wand 
right  upward.  See  position  of  wand  in 
Fig.  5. 

(B)  Left  leg  backward  outward  fall- 
out.   Wand  left  upward. 

(C)  Left  leg  forward  inward  fallout, 
wand  right  upward. 

(D)  Position. 

The  change  from  A  to  B  and  from  B 
to  C  is  done  directly  without  taking  the 
fundamental  position.  Repeat  with  right 
leg.    3-5  times. 

3.    Balance  Ex. 

The  wand  in  the  right  hand,  left  hand 
on  hip. 

(A)  Left  leg  and  wand  lifting  for- 
ward, right  knee  slightly  bent. 

(B)  Leg  and  wand  sideways. 

(C)  Leg  backward,  wand  upward. 

(D)  Leg  and  wand  sideways  as  in  B. 

(E)  Leg  and  wand  forward  as  in  A. 

(F)  Position.    Series,  1-3  times. 

4.    Trunk  Bending  Forward 

(A)  Left  leg  backward  outward  fall- 
out, wand  upward. 

( B )  Bend  forward. 

(C)  Raise.    ' 


(D)   Position. 

Repeat  with  right  leg.  The  movement 
is  a  strong  one,  and  ought,  therefore,  to 
be  taken  carefully.    2-4  times. 

5.    Trunk  Twisting 

Feet  closed,  wand  lifted  upward. 
Trunk  twisting  and  slight  bending  back- 
ward. Alternately  to  left  and  right,  a 
little  carefully.  The  wand  can  also  be 
lifted  behind  the  shoulders.  3-5  times 
to  each  side. 

6.    Trunk  Bending  Sideways 

Stride  standing. 

(A)  Left  knee  bend,  wand  left  up- 
ward, and  side  bending  to  right. 

(B)  Trunk  raise,  knee  stretch,  and 
wand  sink  to  starting  position. 

(C)  Repeat  with  right  knee  bend, 
wand  right  upward,  and  side  bending  to 
left. 

(D)  Position.    3-5  times  to  each  side. 

7.  Running  Ex. 

Wand  in  front  of  or  behind  the  shoul- 
ders. Run  in  place  with  leg  throwing 
forward,  sideways,  and  backward  (42). 
About  1  minute. 

8.  Breathing  Ex. 

(A)  Left  leg  forward  fallout,  wand 
behind  the  shoulders. 

(B)  Arms  stretching  upward. 

(C)  Wand  behind  the  shoulders. 

(D)  Position. 

Repeat  with  right  leg.  Stretch  the 
arms  upward  thoroughly.  3-5  times  with 
each  leg.  Breathe  in  on  A  and  B. 
Breathe  out  on  C  and  D. 


91 


LESSON   XX 


1.    Breathing  Ex. 

(A)  Left  leg  lifting  backward,  wand 
Tbehind  the  shoulders. 

(B)  Arm  stretching  upward. 

(C)  Wand  behind  the  shoulders. 

(D)  Position.  Repeat  with  right  leg. 
Inhale  on  A  and  B.  Exhale  on  C  and  D. 
3-5  times  each  leg. 

2.    Fallout  Positions 

(A)  Left  leg  outward  fallout  with 
^and  lifting  upward.  See  position  of 
wand  in  Fig.  5. 

(B)  Position. 

(C)  Right  backward  outward  fallout, 
wand  right  upward. 

(D)  Position.  Repeat  with  right  leg 
outward,  left  leg  back  outward.  The  se- 
ries, 3  or  4  times. 

3.    Balance  Ex. 

(A)  Left  leg  and  wand  lifting  for- 
ward. Right  knee  bend. 

(B)  Leg  sideways,  wand  upward. 

(C)  Leg  backward,  wand  behind  the 
shoulders. 

(D)  Leg  sideways,  wand  upward  as 
in  B. 


( E )  Leg  and  wand  forward  as  in  A. 

(F)  Position.  During  the  whole  ex- 
ercise the  right  knee  can  be  kept  bent. 
Quietly  and  steadily.    1  or  2  times. 

4.    Trunk  Bending  Forward  and  Backward 

Stride  standing,  wand  upward.  Trunk 
bending  forward  and  slightly  backward. 
Carefully.  If  not  used  to  the  backward 
bending,  put  the  wand  behind  the  shoul- 
ders.   4-6  times. 

5.    Heel  Raising  Ex. 

Wand  behind  the  shoulders.  Raise  on 
toes  20-30  times,  as  high  as  possible. 

6.    Trunk  Twisting  and  Bending  (37) 

7.  Running  Ex. 

Wand  behind  the  back  in  front  of  the 
arms.  Run  in  place  with  foot  throwing 
backward  (42).    About  1  minute. 

8.  Breathing  Ex. 

Toe  placing  sideways.  Wand  back- 
ward downward.  When  left  foot  is 
placed  sideways,  the  right  arm  is  bent  as 
the  wand  moves  behind  the  body  and  op- 
posite. 


92 


LESSON   XXI 


1.    Breathing  Ex. 

Starting   position,    wand   behind   the 
■shoulders. 

(A)  Knees  bend,  wand  forward. 

(B)  Knees  stretch,  wand  behind  the 
shoulders. 

Repeat  12-20  times.  Breathe  in  on  A 
and  out  on  B. 

2.    Leg  Throwing  Ex. 

Wand  in  front  of  the  shoulders.  Leg 
throwing  backward  carefully  with  wand 
thrusting  forward.  Alternate  with  right 
and  left  leg.    6-10  times  with  each  leg. 

3.     Balance  Ex. 

(A)  Left  leg  lifting  backward  with 
wand  lifting  forward. 

(B)  Leg  sideways,  wand  upward. 

(C)  Leg  forward,  wand  behind  the 
shoulders. 

(D)  Leg  sideways,  wand  upward  as 
inB. 

(E) 
in  A. 

(F) 
2  or  3 


Leg  backward,  wand  forward  as 

Position.    Repeat  with  right  leg. 
times.     Chest  high. 


4.     Changing  between  Fallout  Position 

(A)  Left   leg  forward  fallout   with 
wand  lifting  forward  upward. 

(B)  Left  leg  sideways  fallout  with 


wand    sinking    forward    (4)  ;    shoulder 
high,  arms  straight. 

(C)  Left  leg  forward  fallout,  wand 
upward  as  in  A. 

(D)  Position. 

The  same  with  right  leg.  2-4  times 
with  each  leg. 

5.    Trunk  Twisting  (38) 

6.    Trunk  Bending  Sideways 

Left  leg  outward  fallout,  wand  behind 
the  shoulders.  Slightly  twisting  to  right. 
Side  bending  carefully  to  left.  3-5  times. 
Then  reverse. 

7.  Jumping  Ex. 

Wand  behind  the  back  in  front  of  the 
arms  (15).  Jump  in  place  with  leg  sep- 
aration (45).    15-20  times. 

8.  Breathing  Ex. 

(A)  Left  foot  placing  outward,  wand 
behind  the  shoulders. 

(B)  Raise  on  toes  with  arm  stretching 
upward. 

(C)  Heels  sink,  wand  behind  the 
shoulders. 

(D)  Position. 

Repeat  with  right  foot.  Quietly  and 
thoroughly.  3  or  4  times  with  each  foot. 
Inhale  with  movements  A  and  B.  Ex- 
hale with  B  and  C. 


93 


LESSON  XXII 


1.    Breathing  Ex. 

Feet  closed.  Raise  on  toes  with  wand 
lifting,  forward  upward.  Take  a  deep 
inspiration  with  the  wand  lifting.  8-12 
times. 

2.    Changing  between  Fallout  Positions 

(A)  Left  leg  backward  outward  fall- 
out (13)  (Fig.  4),  wand  behind  the  left 
shoulder  (13)  (Fig.  9). 

(B)  Left  leg  forward  inward  fallout, 
wand  behind  the  right  shoulder. 

(C)  Left  leg  backward  outward  fall- 
out, wand  behind  the  left  shoulder  as 
in  A. 

(D)  Position.  Then  reverse.  During 
the  direct  change  from  A  to  B  and  from 
B  to  C,  the  wand  is  moved  evenly  in  as 
large  an  are  as  possible.  2-4  times  with 
each  leg. 

3.    Balance  Ex. 

The  wand  in  the  right  hand,  left  hand 
on  hip. 

(A)  Left  leg  lifting  backward  with 
wand  lifting  forward. 

(B)  Leg  and  wand  sideways. 
Leg  forward,  wand  back-outward. 
Leg  and  wand  sideways  as  in  B. 
Leg  backward,  wand  forward  as 


(C) 
(D) 
(E) 

in  A. 
(F) 

times. 


Position.     Then  change.    2  or  3 

4.    Knee  Bending  Ex. 

Knee  bending  with  wand  lifting  for- 
ward.   10-20  times. 


5.     Trunk  Twisting 

Left  leg  outward  fallout,  wand  behind 
the  shoulders  and  trunk  twisting  to  left. 
Trunk  bending  forward  and  backward. 
The  bendings  will  then  be  done  in  the 
directions  forward-outward  and  back- 
ward-outward. Repeat  with  right  leg. 
In  each  position  3  or  4  bendings  can  be 
taken  forward  and  the  same  number 
backward. 

6.    Trunk  Bending  Sideways 

Stride  standing,  wand  upward.  Side 
bending  alternately  from  left  to  right. 
Carefully.  If  the  bending  is  very  un- 
comfortable, put  the  wand  behind  the 
shoulders.    3  or  4  times  to  each  side. 

7.    Bunning  Ex. 

Wand  behind  the  back  in  front  of  the 
arms  (15)  (Fig.  4).  Run  in  place  with 
leg  throwing  forward,  sideways,  and 
backward  (42) .    About  1  minute. 

8.    Breathing  Ex. 

(A)  Left  leg  forward  fallout.  Wand 
behind  the  shoulders. 

(B)  Raise  on  toes,  arms  stretching 
upward. 

(C)  Heels  sink,  wand  in  front  of 
shoulders  as  in  A. 

(D)  Position. 

Repeat  with  right  leg.  Breathe  in 
during  the  exercise  of  A  and  B.  Breathe 
out  during  C  and  D, 


94 


LESSON  XXIII 


1.    Breathing  Ex. 

Left  leg  forward  fallout,  with  wand 
moving  back  downward.  When  left  leg 
is  moved  forward,  the  left  arm  is  bent 
as  the  wand  is  carried  behind  the  body. 
When  the  right  leg  is  moved,  the  right 
arm  is  bent.    4-6  times  with  each  leg. 

2.    Leg  Swinging  Ez. 

Wand  in  front  of  shoulders.  Leg 
swinging  sideways  and  inward  in  six 
counts.  On  the  sixth  count  the  foot  is 
replaced,  then  the  other  foot  begins. 
3-5  times. 

3.    Balance  Ex. 

Wand  in  right  hand.  Left  hand  on 
hip. 

(A)  Left  leg  and  wand  lifting  for- 
ward.   Right  knee  slightly  bend. 

(B)  Leg  and  wand  sideways. 

(C)  Leg  backward,  wand  upward. 

(D)  Wand  and  leg  sideways  as  in  B. 

(E)  Wand  and  leg  forward  as  in  A. 

(F)  Position,  and  immediately  repeat 
the  exercise  once  more.  Then  change. 
During  the  whole  exercise  the  standing 
leg  can  be  slightly  bent. 

4.    Trtink  Bending  Forward  and  Backward 

(A)  Left  leg  forward  fallout  with 
wand  lifting  forward-upward. 


(B)  Trunk  forward  bend. 

(C)  Trunk  raise. 

(D)  Trunk  slightly  backward  bend, 
wand  behind  the  shoulders. 

(E)  Trunk  raise. 

(F)  Position. 

Repeat  with  right  leg,  3-6  times. 

5.    Trunk  Twisting 

(A)  Left  leg  forward-inward  fallout, 
wand  behind  the  shoulders,  left  arm 
straight  and  shoulder  high. 

(B)  Twist  to  left. 

(C)  Twist  forward. 

(D)  Position. 

Repeat  with  right  leg,  forward-inward 
fallout,  right  arm  straight. 

6.    Trunk  Bending  Sideways 

Feet  closed,  left  foot  forward,  and 
wand  behind  the  shoulders.  Alternate 
side  bending,  3  or  4  times  to  each  side. 
Change  feet  and  repeat. 

7.    Bunning  Ex. 

Wand  in  front  of  or  behind  the  shoul- 
ders. Run  in  place  with  knee  throwing 
upward  (42).    30-50  steps. 

8.    Breathing  Ex. 

Raise  on  toes  with  wand  lifting  for- 
ward upward.  Quietly  and  evenly  with 
deep  inspiration.    6-10  times. 


9S 


LESSON  XXIV 


1.    Breathing  Ex. 

"Wand  behind  the  shoulders.  Toe 
placing  backward  with  arm  stretching 
upward.  Thoroughly  6-8  times  with 
each  foot.  Inhale  as  the  arms  are 
stretched  upward.  Exhale  as  the  arms 
bend. 

2.    Changing  between  Fallout  Positions 

(A)  Left  leg  outward  fallout  with 
wand  moving  back  downward. 

(B)  Position. 

(C)  Right  leg  back-outward  fallout. 
Wand  right  upward. 

(D)  Position. 

"When  left  leg  is  moved  outward,  the 
left  arm  is  bent  as  wand  is  moved  be- 
hind the  body.     2-4  times. 

3.  Wand  Twisting  (21) 
The  wand  in  the  right  hand,  left  hand 
on  the  hip.  These  wand  twisting  exer- 
cises can  be  done  until  tired,  then  change 
hands.  During  the  exercise  the  wand 
can  be  heW  forward  sideways  or  up- 
ward. 

4.    Leg  Throwing  Ex. 

"Wand  behind  the  back  in  front  of  the 
elbows.  Leg  throwing  in  five  directions 
(forward-backward)  (2)  (Fig.  25),  3-5 
series.  The  foot,  in  the  whole  exercise, 
should  not  sink  to  the  floor.  Repeat  with 
right  leg. 

5.    Trunk  Bending  Forward  and  Backward 
(A)    Jump    to    stride    position    with 
wand  lifting  forward-upward. 


(B)  Bend  forward  and  downward  tilf 
the  hands  touch  the  floor. 

(C)  Raise. 

(D)  "Wand  behind  the  shoulders  and 
slight  bending  backward,  arching  the 
chest. 

(E)  Raise. 

(F)  Jump  to  position. 
The  exercise  3-5  times. 

6.    Trunk  Bending  Sideways 

Left  toe  placing  sideways,  wand  right 
upward.  For  position  of  wand  see  Fig. 
5.  Side  bending  to  left.  All  in  one 
count.  Then  reverse,  quietly  and  thor- 
oughly.    2-4  times  to  each  side. 

7.    Jumping  Ex. 

Wand  behind  the  back,  in  front  of  the 
arms.  Jump  in  place  with  leg  striking" 
(46).     20-40  steps. 

8.    Breathing  Ex. 

(A)  Raising  on  the  toes  with  wand 
lifting  behind  the  shoulders. 

(B)  Knee  bending,  wand  forward. 

(C)  Knee  stretching  with  wand  lift- 
ing behind  the  shoulders. 

(D)  Knee  bending,  wand  forward. 
Continue  10-20  times.  Breathe  in  with 

the  knee  stretching  and  wand  lifting. 
Breathe  out  with  the  knee  bending  and 
wand  sinking. 


96 


LESSON  XXV 


1.    Breathing  Ex. 

(A)  Left  toe  placing  back  outward, 
wand  behind  the  right  shoulder  and  head 
twisting  to  right. 

(B)  Position.  4-6  times  to  each  side. 
Compare  Ex.  1,  Lesson  VIII. 

2.    Changing  between  Fallout  Positions 

(A)  Left  leg  back-outward  fallout. 
Wand  left  upward  right  outward  (9). 
For  position  of  wand  see  Fig.  8. 

(B)  Left  leg  forward-inward  fallout. 
Wand  right  upward  left  back-outward. 

(C)  Left  leg  back-outward  fallout, 
wand  left  upward  right  outward  as  in  A. 

(D)  Position. 

The  foot  is  moved  directly,  and  the 
wand  is  carried  in  as  large  an  arc  as  pos- 
sible. Stretched  arms  all  the  time.  Al- 
ternately, 3  or  4  times  with  each  leg. 

3.    Balance  Ex. 

(A)  Left  leg  lifting  backward  with 
wand  lifting  forward-upward. 

(B)  Leg  moving  sideways.  Wand 
right  upward. 

(C)  Leg  backward,  wand  upward  as 
in  A. 

(D)  Position. 

Repeat  with  right  leg  lifting.  2  or  3 
times. 

4.   Trunk  Bending  Backward  and  Forward 

(A)  Jump  to  stride  standing  posi- 
tion with  wand  lifting  forward-upward. 

(B)  Trunk  slightly  backward  bend, 
with  wand  behind  the  shoulders. 


(C) 

(D) 
bend. 

(E) 
(F) 


Trunk  raise,  wand  upward. 
Trunk  forward  and  downward 


or  6  times. 


Trunk  raise. 
Jump  to  position. 


The  series,  5 


5.    Trunk  Twisting  (39) 
6.    Trunk  Bending  Sideways 

Wand  behind  the  shoulders,  taking 
large  stride  standing  position.  The  dis- 
tance between  the  feet  should  be  at  least 
three  times  the  length  of  the  feet.  Bend 
the  left  knee,  then  bend  to  the  left  as 
far  as  possible,  without  twisting  the  body 
forward.  Raise  the  body  and  stretch  the 
left  knee.  Repeat  to  right  and  continue 
this  bending  alternately  from  left  to 
right  4-6  times  to  each  side.  The  wand 
can  also  be  held  with  the  arms  straight 
over  the  head,  as  in  Fig.  7. 

7.    Running  Ex. 

Wand  behind  the  back  in  front  of  the 
arms.  Run  in  place  with  knee  throwing 
upward  (42).    30-50  steps. 

8.    Breathing  Ex. 

(A)  Raising  on  the  toes  with  wand 
lifting  forward-upward. 

(B)  Knee  bending,  wand  forward. 

(C)  Knee  stretching  with  wand  lift- 
ing upward. 

(D)  Knee  bending,  wand  forward. 
Continue  10-20  times.  Breathe  in  with 
the  wand  lifting.  Breathe  out  with  the 
wand  sinking. 


97 


Appendix 


Brief  History  of  Curative  Gymnastics 


In  the  long  run  of  life  it  is  not  so 
much  its  intensity  as  its  beauty  that 
must  prevail;  not  quantity  but  quality. 
There  is  no  inherent  reason  why  a  noble 
art  should  not  bring  these  mighty  ele- 
ments and  essentials  into  just  and  har- 
monic association  and  proportion.  It  is 
for  this  adjustment  that  the  noblest 
spirits  strive,  and  the  saddened  and  dis- 
torted ages  wait  and  labor  on  to  its  at- 
tainment.— John  Ward  Stimson  {''The 
Gate  Beautiful"). 


APPENDIX 
BRIEF   HISTORY   OF   CURATIVE   GYMNASTICS 


THE  ancient  Greeks  seem  to  be  the 
first  to  give  us  definite  records 
concerning  the  practice  of  the  art 
of  curative  gymnastics.  It  is  true  that 
the  Chinese  and  Hindus  were  using  spe- 
cial exercises  for  curative  purposes  long 
before  the  Greeks,  but  their  records  are 
not  definite  enough  to  be  of  any  particu- 
lar value.  Neither  are  those  of  the  an- 
cient Egyptians,  though  they  probably 
knew  more  about  this  art  than  their  rec- 
ords show.  They  surely  inspired  the 
Greeks  in  this,  as  in  many  other  lines. 
The  Greeks  were  the  first,  however,  so 
far  as  we  know,  who  elaborated  exten- 
sively on  this  noble  art.  They  consid- 
ered gymnastics  to  be  absolutely  neces- 
sary for  the  preservation  of  health.  It 
was  for  this  reason  that  the  gymnasia 
were  dedicated  to  Apollo,  the  god  of  phy- 
sicians. 

Plato  considers  Herodicus  to  have  been 
among  the  inventors  of  curative  gymnas- 
tics. Herodicus  lived  at  Athens  a  short 
time  before  the  Peloponnesian  war. 
Plato  says  that  he  was  not  only  a  sophist, 
but  also  a  physician  and  a  master  of  the 
gymnasium.  He  was  troubled  with  very 
weak  health,  and  tried  if  gymnastic  ex- 
ercises would  not  help  to  improve  it; 
and  having  perfectly  succeeded  in  his 
own  case,  he  imparted  his  methods  to 
others. 

Several  other  Greek  writers  give  us 
quite  extensive  accounts  of  the  good  ef- 
fects of  particular  exercises,  and  they 
were  practiced  so  universally  by  all 
classes,  that  it  can  not  be  supposed  but 
they  must  have  been  able  to  produce 
great  and  good  effects. 

From  an  attentive  perusal  of  what  we 
find  on  this  subject  in  classical  litera- 
ture, the  reader  can  hardly  fail  to  be 
convinced  that  the  great  majority  of  the 
ancient  Greeks  esteemed  gymnastics  far 
more  highly  than  do  the  average  people 
at  the  present  day.  The  Greeks  had  an 
ideal,  a  more  definite  ideal  than  we  in 
our  age  seem  able  to  grasp.  Greece 
stood  for  consummate  refinement  of 
physical  and  mental  beauty.     They  at- 


tained it ;  after  all,  that  is  their  chief 
glory.  But  the  exercise  of  sympathy,  of 
compassion,  of  mercy,  save  as  it  minis- 
tered to  self-gratification  to  indulge  in 
it,  their  ideal  of  life  did  not  include. 
Self-perfection  at  any  cost  to  others  was 
their  one  aim. 

The  dazzling  brilliance  of  the  intellect- 
ual achievements  of  the  Greeks,  and  the 
elegant  refinement  of  their  personal  per- 
fection can  not,  however,  help  compel 
admiration  from  every  earnest  seeker 
for  truth,  in  spite  of  their  deficiencies 
in  other  more  emotional  and  religious 
lines.  It  is  often  not  quite  clear  to  even 
the  most  advanced  of  us  how  immensely 
far  removed  the  ideal  of  life  of  the 
twentieth  century  is  from  the  ideal  of 
the  Greeks.  Still  the  products  of  these 
wonderfully  gifted  mortals  have  a  charm 
all  their  own  in  expressing  freedom,  joy- 
ousness  and  poise.  Their  cold  marble 
seems  almost  to  move  with  living  breath. 
Pictures  of  their  most  beautiful  statues 
ought  to  be  hung  in  everj^  school,  club 
and  gymnasium,  and  as  far  as  possible, 
life-sized  casts  should  be  set  up  as  well, 
to  accustom  the  eye  to  conceive  the  per- 
fect form  and  to  value  the  beauty  of  our 
own  bodies,  that  in  this  way  we  may  get 
ideals  which  we  may  strive  to  imitate. 

Mr.  Galton,  whose  anthropological  in- 
vestigations and  statistical  and  other 
measurements  of  human  faculties,  phys- 
ical and  mental,  under  a  wide  range  of 
circumstances,  give  him  a  peculiar  right 
to  be  heard,  is  of  opinion  that  the  ablest 
race  of  whom  history  bears  record  is  un- 
questionably the  ancient  Greeks.  He 
considers  that  our  average  intellectual 
as  well  as  physical  development  is  far 
below  that  of  the  Greeks  as  a  people. 
He  says:  "It  follows  from  all  this,  that 
the  average  ability  of  the  Athenian  race 
is,  on  the  lowest  possible  estimate,  very 
nearly  two  grades  higher  than  our  own ; 
that  is.  about  as  much  as  our  race  is 
above  that  of  the  African  Negro." 

In  ancient  Greece,  art  and  physical 
exercise  stood  in  the  closest  relationship 
to  one  another.     Art  would  really  not 

108 


APOLLO  BELVIDEBB 
(See  page  108.) 


BRIEF  HISTORY  OF  CURATIVE  GYMNASTICS 


105 


have  existed  without  gymnastic  exer- 
cises. The  ideals  of  human  physical  per- 
fection were  then  created. 

In  view  of  the  extraordinary  influence 
of  physical  exercises  on  the  preservation 
of  the  strength  of  the  race,  our  present 
generation  ought  to  take  them  as  se- 
riously and  enthusiastically  as  the  an- 
cient Greeks.  Yes,  even  more  so,  as  the 
need  for  physical  regeneration  is  far 
greater  now  than  in  their  times.  Every- 
body ought  to  feel  it  his  duty  to  do  all 
that  is  possible  to  perfect  the  health, 
strength,  efficiency,  and  beauty  of  his 
body.  We  ought  to  strive  to  obtain  so 
great  a  measure  of  vitality  and  self-con- 
trol, of  physical,  mental  and  moral 
health  and  efficiency,  that  our  children 
may  be  improved  editions  of  their  par- 
ents. "Whoever  intelligently  raises  such 
children  will  have  the  honor  of  having 
rendered  the  greatest  and  noblest  serv- 
ice to  the  state;  namely,  that  of  con- 
tributing to  the  raising  of  the  level  of 
our  race  as  a  whole.  On  the  other  hand, 
those  that  bring  children  into  the  world, 
physically  as  well  as  otherwise  unbal- 
anced and  inferior,  are  contributing  in 
lowering  the  standard  of  the  race;  are 
working  against  instead  of  with  progress 
and  evolution. 

As  the  Greek  culture  was  influenced 
by  the  old  Egyptians,  so  the  Romans  in 
their  turn  were  influenced  by  the 
Greeks.  Among  the  many  advantages 
in  culture  and,  refinement  which  the 
Greeks  gave  to  their  conquerors,  the  art 
of  curative  gymnastics  was  one  of  the 
most  important,  and  this  art  therefore 
flourished  in  Rome  particularly  because 
of  Greek  influence.  Many  of  their  most 
celebrated  physicians  were  Greeks,  as 
for  instance  Asclepiades,  who  practiced 
shortly  before  the  birth  of  Christ.  He 
made  an  extensive  use  of  curative  gym- 
nastics, and  according  to  Pagel  is  con- 
sidered to  have  been  the  founder  of  this 
art  in  the  Roman  world. 

From  the  Roman  literature  we  learn 
that  gymnastics  and  massage  were  highly 
valued  by  the  laity  as  well  as  by  the  pro- 
fession. The  famous  Galen,  whose  in- 
fluence lasted  for  several  centuries  after 
his  death,  paid  a  great  deal  of  attention 
to  this  art.  It  is  partly  due  to  him  that 
this  mode  of  treatment  was  not  entirely 


forgotten  during  the  Dark  Ages.  Dur- 
ing the  fourth  century  Arebasius  pub- 
lished his  book  on  the  art  of  Curative 
Gymnastics.  This  is  now  our  most  im- 
portant record  on  the  subject  during 
antiquity.  During  the  sixth  century 
Actius  wrote  quite  extensively  about 
active  and  passive  as  well  as  resistive 
movements,  massage,  etc.  During  the 
middle  century  of  the  Dark  Ages,  signs 
of  life  of  this  nol^e  art  gradually  died 
out,  and  like  other  arts  and  sciences  of 
antiquity,  not  only  ceased  progressing, 
but  took  a  backward  trend.  The  great 
laws  are  either  for  progress  or  retrogres- 
sion. Stagnation,  therefore,  always 
means  the  latter.  There  is  no  resting- 
place  in  the  evolution  of  the  world. 
There  is  only  progression  and  retrogres- 
sion, rising  or  falling. 

It  is  easy  to  understand  that  the  seeds 
which  the  nations  of  antiquity  had  sown 
could  not  find  favorable  conditions  for 
growth  during  an  age  that  despised  sci- 
■  ence  and  lost  itself  in  superstition  and 
mysticism.  But  fortunately  for  human- 
ity, each  evil  carries  its  own  remedy  in 
its  bosom,  each  action  is  followed  by  a 
reaction,  and  the  progression  of  the 
world  resembles  the  movements  of  a 
pendulum  that  swings  from  one  side  to 
the  other,  while  it  at  the  same  time  moves 
forward.  Each  swing  of  the  pendulum 
raises  humanity  a  step  higher  on  the 
ladder  of  progression.  The  dawn  of  the 
sixteenth  century  called  into  existence  a 
new  era  of  thought,  not  only  in  religious, 
but  also  in  curative  and  other  scientific 
and  artistic  lines.  The  world  awoke 
again  from  its  long  sleep  in  mental 
torpitude,  during  the  Middle  Ages,  and 
as  the  shadows  of  night  fly  at  the  ap- 
proach of  the  day,  so  fanaticism,  super- 
stition and  bigotry  began  to  fade  away. 
The  sun  of  Truth  began  again  to  rise  in 
the  East,  and  although  his  light  may 
afterwards  have  been  obscured  by  the 
mists  and  vapors  rising  from  fields  on 
which  dogmas  and  superstition  were  un- 
dergoing the  process  of  putrefaction, 
nevertheless  it  was  penetrating  enough 
to  extend  its  beneficial  influence  over  the 
subsequent  hours  of  that  day.  It  shone 
through  the  murky  atmosphere  of  secta- 
rian bigotry  and  sent  its  rays  into  doubt- 
ing minds.     Free  thought  and  free  in- 


106 


ART  OF  CURATIVE  GYMNASTICS 


vestigation,  having  shaken  off  the  chains 
with  which  they  were  bound  down  for 
centuries  by  the  enemies  of  Liberty, 
broke  the  door  of  their  dungeon  and  rose 
again  to  heaven  to  drink  from  the  Foun- 
tain of  Truth.  Free  inquiry  took  the 
place  of  blind  credulity ;  reason  rose 
victorious  out  of  its  struggle  with  blind 
belief  in  authority.  Spirits  that  had 
been  bound  to  cold  and  dead  forms  were 
set  free,  and  began  to  expand  and  take 
their  natural  shapes  \  and  truths  that 
had  been  monopolized  and  held  captive 
for  centuries  became  the  common  prop- 
erty of  all  that  were  able  to  grasp  them. 

Such  a  great  struggle  for  liberty 
could  not  take  place  without  causing  a 
commotion  in  every  realm  where  mind 
was  at  work.  In  the  department  of  the 
curative  sciences  there  could  be  seen  a 
general  struggle  of  the  new  against  the 
old,  of  reason  against  sophistry  and  su- 
perstition. 

It  is  now  over  four  hundred  years  ago 
that  Paracelsus  spoke  the  following 
words  to  the  physicians  of  his  time.  This 
was  during  the  latter  part  of  the  Dark 
Ages.  It  certainly  explains  the  reasons 
why  the  art  of  curative  gymnastics  could 
not  flourish  during  those  times.  He 
says: 

"You  have  entirely  deserted  the  path 
indicated  by  nature,  and  built  up  an  ar- 
tificial system  which  is  fit  for  nothing 
but  to  swindle  the  public  and  to  prey 
upon  the  pockets  of  the  sick.  Your 
safety  is  due  to  the  fact  that  your  gib- 
berish is  unintelligible  to  the  public,  who 
fancy  that  it  must  have  a  meaning,  and 
the  consequence  is  that  no  one  can  come 
near  you  without  being  cheated.  Your 
art  does  not  exist  in  curing  the  sick,  but 
in  worming  yourselves  into  the  favor  of 
the  rich,  in  swindling  the  poor,  and  in 
gaining  admittance  to  the  kitchens  of 
the  noblemen  of  the  country.  You  live 
upon  imposture,  and  the  aid  and  abet- 
ment of  the  legal  profession  enables  you 
to  carry  on  your  impostures,  and  to 
evade  punishment  by  the  law.  You  poi- 
son the  people  and  ruin  their  health ; 
you  are  sworn  to  use  diligence  in  your 
art ;  but  how  could  you  do  so,  as  you 
possess  no  art,  and  all  your  boasted  sci- 
ence is  nothing  but  an  invitation  to  cheat 
and  deceive?" 


Do  we  not  still  have  a  remainder  of 
the  Dark  Ages  in  many  of  our  so-called 
civilized  communities?  "Wherever  the 
practice  of  this  noble  art  of  curative 
gymnastics  as  well  as  other  branches  of 
physiological  therapeutics  is  neglected, 
and  where  the  methods  advocated  by  the 
heading  authorities  in  these  lines  are  met 
with  scorn  and  contempt,  there  we  may 
stilj  look  for  a  condition  similar  to  that 
of  the  time  of  Paracelsus. 

The  literature  of  the  sixteenth  century 
marks  a  distinct  advance  in  the  study 
of  gymnastics  and  other  curative  prin- 
ciples over  the  previous  darker  centu- 
ries. Barelli,  Baglivi,  Sydenham, 
Stubbe,  Temple,  Guy  on,  Meibom,  Paul- 
lini.  names  well  known  in  the  pioneer 
ranks  of  modern  gymnastics,  express 
themselves  at  some  length  on  the  subject 
of  the  art  of  curative  gymna.stics.  The 
famous  .Friederich  Hoffman  declared 
gymnastics  to  be  the  greatest  of  all  cura- 
tive agencies  through  its  influence  on  the 
circulation,  appetite,  etc.  He  advocated 
manual  therapeutics  after  the  teachings 
of  the  Greeks  and  Romans  and  has  with- 
out any  doubt  greatly  advanced  the 
cause  of  curative  gymnastics  in  Ger- 
many, as  well  as  France  and  England. 
In  the  first  part  of  the  seventeenth  cen- 
tury the  Germans,  Stahl,  Wedal,  Alberti 
and  Buchner,  wrote  quite  extensively  on 
the  subject.  In  1748  Boemer's  "Dis- 
sertatio  de  arte  gymnastica"  and  Geh- 
rike's  "De  gymnastica  medica  veteris 
inventoribus"  were  published.  In  Eng- 
land we  find  the  famous  work  "Medi- 
cina  gymnastica,"  a  treatise  concerning 
the  power  of  exercise  as  a  curative  agent. 
Sherlock.  Andry,  Winslow.  Tissot,  Trau- 
chin,  and  especially  Rousseau,  can  have 
the  credit  of  making  curative  gymnas- 
tics highly  appreciated  in  Paris  ^t  the 
end  of  the  seventeenth  century. 

Germany  also  made  a  great  stride  in 
the  gymnastic  line,  more  particularly  in 
general  gymnastics,  the  French  paying 
more  attention  to  its  curative  side.  Guts 
Muths  is  the  best  known  of  the  Ger- 
man advocates  of  gymnastics  during  the 
beginninsr  of  the  last  century.  He  was 
greatly  iiifluenced  by  the  Greek  and  Ro- 
man authorities  on  the  subject,  as  well 
as  by  Hoffman  and  his  followers. 

In  the  vear  1776  there  was  born  a  man 


BRIEF  HISTORY  OF  CURATIVE  GYMNASTICS 


107 


who  was  destined  to  revolutionize  the 
practice  of  gymnastic  therapeutics.  Pehr 
Henrik  Ling,  the  founder  of  the  Swedish 
system  of  gymnastics,  was  bom  in  Ljun- 
ga,  in  the  south  of  Sweden.  After  he 
had  matriculated,  at  the  age  of  eighteen, 
he  first  intended  to  follow  in  the  steps 
of  his  father,  who  was  a  clergyman.  He 
therefore  took  the  degree  of  divinity 
four  years  later,  and  then  went  to  Copen- 
hagen, where  he  for  a  while  taught  lan- 
guages. Later  he  visited  Germany, 
France,  England  and  several  other  coun- 
tries, returning  to  his  native  country  in 
the  beginning  of  the  last  century,  the 
exact  year  not  being  known. 

On  his  return  home  he  was  a  martyr 
to  rheumatism,  probably  due  to  the 
many  privations  and  hardships  he  had  to 
undergo  while  on  the  continent.  He  was 
appointed  fencing  master  at  the  Univer- 
sity of  Lund  in  1805.  He  soon  found 
that  the  exercise  necessitated  by  his  daily 
work  as  a  fencing  instructor  had  proven 
of  very  great  benefit  to  his  physical 
conflition.  His  rheumatism  disappeared 
and  he  regained  his  former  vigor  and 
powers. 

During  the  eight  years  Ling  taught  in 
the  University  of  Lund,  he  was  also  fer- 
tile in  literary  activity.  It  was  then  that 
he  first  began  to  know  and  love  the  Scan- 
dinavian mythology  and  to  compose 
patriotic  poems  in  French,  German, 
Danish  and  Swedish.  The  tragedy 
' '  Agned ' '  was  later  presented  on  the 
stage  at  Stockholm.  His  plays  as  well 
as  his  poems  show  the  intensity  of  his 
patriotism  and  his  desire  to  see  his  coun- 
trymen strong  in  body  and  soul.  For 
this  he  was  rewarded  by  membership  in 
the  Swedish  Academy,  where  he  also  re- 
ceived the  grand  prize.  Later  he  was 
decorated  by  the  Order  of  the  North  Star 
and  given  the  title  of  professor.  His 
collected  writings  fill  three  large  volumes. 

In  1806  Ling  began  to  study  anatomy 
and  physiology  and  take  part  in  lec- 
tures and  attend  clinics,  until  he  finally 
went  through  nearly  the  entire  curricu- 
lum required  of  candidates  for  degrees 
in  medicine  and  surgery.  In  the  mean- 
time Ling  experimented  with  the  move- 
ments he  had  learned  on  the  continent. 
He  modified  many  movements  of  the 
older   systems   and    devised   many  new 


ones,  until  he  at  last  succeeded  in  estab- 
lishing a  practically  new  system  of  gym- 
nastics, which  he  classified  as  follows: 
Pedagogic,  Medical,  Military  and  As- 
thetic. 

Ling  founded  the  Royal  Gymnastic 
Central  Institute  in  Stockholm  in  1813. 
This  famous  institute  will  soon  celebrate 
the  one  hundredth  anniversary  of  its  ex- 
istence, and  in  the  same  year  Olympian 
games  are  to  be  held  in  Stockholm.  No 
more  appropriate  celebration  could  be 
planned  for  its  centennial.  The  Greek 
paper  Asti^  at  the  time  of  the  Olympian 
games  in  Athens,  1906,  said  of  the  Swed- 
ish exhibition : 

' '  The  Swedish  gymnastics  are  wonder- 
fully beautiful.  They  were  perfect.  It 
was  a  lesson  for  us  all,  and  we  may  profit 
by  it.  Even  the  uninitiated  among  the 
public  understood  its  real  value  and  ad- 
mired it.  There  rested  a  peculiar  har- 
mony over  all  these  movements.  It  was 
something  ne  plus  ultra  of  really  sensi- 
ble, rational  gymnastics.  There  was  no- 
ticed a  certain  noble  fineness  in  these 
Swedish  gymnastics  which  was  abso- 
lutely free  from  all  extremes.  The 
Swedes  have  had  a  great  mission  to  fill, 
and  they  have  succeeded." 

J.  Y.  Cameron,  of  the  Central  Y.  M. 
C.  A.,  Buffalo,  in  the  American  Physical 
Educatioti  Review,  said  of  the  Scandina- 
vian Exhibition  at  the  Olympic  games  iVi 
London,  1908:  "In  the  gymnastics  the 
Scandinavians  captured  all  three  places 
in  team-work.  Their  work  was  border- 
ing on  the  marvelous.  Sweden  came 
first,  Denmark  second,  and  Norway 
third." 

Mary  p.  Hardt,  in  the  World's  Work 
for  May,  1907,  wrote  concerning  the 
subject  of  "Body-Building  in  Sweden" 
as  follows:  "In  Sweden  health  means 
something  more  than  non-sickness ;  it 
stands  for  physical  well-being,  sound- 
ness, splendid  vigor.  Without  for  a  mo- 
ment neglecting  medical  precautions,  it 
attacks  the  positive  side  of  the  question 
— '  How  to  insure  to  every  Swede  his  nat- 
ural birthright  of  abounding  vitality.' 

"The  answer,  as  everybody  knows,  is 
EXERCISE.  But  we  do  not  all  know 
how  far  Sweden  carries  that  creed.  Ex- 
ercise, gymnastic  exercise,  not  mere  walk- 
ing, is  a  religion.     The  very  criminals 


SPECIAL  SWEDISH  MOVEMENTS  GIVEN  BY  THE  AUTHOR 
(See  latter  part  of  page  109.) 


BRIEF  HISTORY  OF  CURATIVE  GYMNASTICS 


109 


under  sentence  must  have  it,  and  there- 
fore full  instructions  for  daily  gymnas- 
tics are  posted  even  in  the  condemned 
cell.  As  soon  would  they  think  of  de- 
priving a  malefactor  of  his  Bible  as  of 
his  'day's  order.'  Adults  must  have  it, 
and  therefore  the  gymnasiums  spring  up 
as  thick  as  mushrooms.  The  children 
must  have  it;  therefore,  when  the  state 
has  done  all  that  it  can  for  them  phys- 
ically, private  associations  take  them  up. 
Free  skating  rinks  and  toboggan  slides — 
even  free  toboggans  and  skates  for  the 
skateless — are  provided,  less  with  the  end 
of  giving  the  children  joy  than  of  pro- 
moting that  fetish  of  the  Swedish  soul, 
public  health.  Associations  for  outdoor 
games  take  charge  of  the  public  play- 
grounds, organizing  so-called  pedagogic 
games  that  are  not  only  uproarious  fun, 
but  develop  swiftness,  precision,  and 
snap.  With  government  aid,  these  soci- 
eties send  teachers  of  games  to  all  the 
common  schools  and  the  children  are 
turned  loose  in  the  open  air  every  day 
for  a  short  romp.  We  use  these  Swedish 
games  in  our  gymnasiums  and  in  such 
of  the  public  schools  as  can  command  the 
space.  Why  not  use  them  out  of  doors 
and  make  them  universal? 

'  *  The  Swedish  government  itself  takes 
splendid  care  of  the  muscles  of  its  little 
citizens.  Every  school-child  in  the  king- 
dom is  under  bonds  to  learn  to  swim,  un- 
less, as  is  rarely  the  case,  the  schoolhouse 
is  too  far  from  any  water.  The  Swedish 
small  boy  is  more  likely  to  be  provided 
with  swimming  trunks  and  forced  into 
the  water  than,  as  with  us,  arrested  for 
going  in  without  them. 

"As  for  the  formal  gymnastics  in 
Swedish  schools,  it  is  a  yery  serious  af- 
fair; for  it  is  BODY  BUILDING.  One 
system  (the  Ling)  prevails  throughout 
the  kingdom,  and  even  in  the  country 
schools  the  teachers  are  all  experts.  A 
Swede  would  as  soon  think  of  letting  a 
medical  student  experiment  upon  his 
liver  as  of  permitting  a  teacher  to  med- 
dle with  his  children's  muscles  without 
a  certificate  from  the  Royal  Institute. 
The  worship  of  the  Ling  system  may  be 
ludicrous,  but  the  American  no-systera  is 
not  less  absurd.  Think  of  the  young 
women  who  'take  up'  Delsarte  or  what- 
not and  are  permitted  to  teach.     Think 


of  the  overworked  grade  teachers  who 
are  considered  good  enough  to  educate 
the  bodies  of  the  children  in  the  public 
schools.  True,  experts  sometimes  teach 
these  luckless  teachers  to  teach  the  chil- 
dren to  wave  their  arms  and  legs.  But 
you  can  not  make  good  gymnasts,  theo- 
retical or  practical,  out  of  the  rank  and 
file  of  stiff  or  flabby  school  ma  'ams.  The 
bodies  of  young  Americans  are  not 
'built' — they  just  grow. 

' '  The  rugged  children  of  Sweden  are  a 
convincing  recommendation  of  the  na- 
tional method.  In  agility,  poise,  and 
grace,  to  say  nothing  of  physical  stam- 
ina, they  are  far  in  advance  of  our  school 
children.  A  larger  investment  in  scien- 
tific physical  training  in  our  schools 
would  pay  dividends  in  the  shape  of  a 
steadier  nervous  organization,  a  sounder 
physique. 

"When  a  Swede  gets  his  body  built, 
he  does  not  leave  off  there.  WTiat  the 
club  is  to  an  American  business  man, 
the  gymnasium  is  to  the  Swede.  He 
'takes  exercise  suited  to  his  age  to  keep 
in  condition;  or  if  ailing,  puts  into  the 
nearest  gymnasium  for  repairs.  Head- 
aches, liver  complaints,  nervousness, 
dyspepsia,  are  all  treated,  at  least  par- 
tially, by  active  or  passive  gymnastics. 
That  is,  the  Swede  either  exercises  or 
lies  down  and  permits  an  attendant  to 
exercise  him. 

"Medical  gymnastics  after  the 
Swedish  model  are  more  and  more  com- 
ing into  favor  with  American  physi- 
cians. But  middle-aged  Americans  have 
a  lot  to  learn  about  the  therapeutic  value 
of  exercise.  It  keeps  off  fatty  degenera- 
tion ;  it  keeps  off  old  age.  Look  at  the 
Swedes — their  clear  skins,  their  fresh 
color,  their  freedom  from  overplus 
weight.  Look  at  their  mortality  rate — 
the  lowest  in  the  civilized  world!" 

Swedish  gymnastics  is  a  really  vital 
art  as  well  as  a  science  which  admirably 
satisfies  the  needs  not  only  of  that  nation 
but  also,  with  a  few  modifications,  of 
most  other  civilized  nations. 

Victor  Balk,  the  distinguished  Swedish 
authority  on  gymnastics,  says: 

"Swedish  gymnastics  have  made,  it 
may  be  said,  their  triumphal  march  over 
the  whole  world.  In"  England  they  have 
been  introduced  into  the  naval  training 


110 


ART  OF  CURATIVE  GYMNASTICS 


schools;  training  schools  of  gymnastic 
teachers  for  the  English  army  adopted 
several  of  its  forms,  while  private  train- 
ing schools  of  Swedish  gymnastics  exist 
in  several  parts  of  the  country.  In 
France  the  new  manual  of  gymnastics 
for  the  army  is  based  on  the  Swedish 
principles.  In  Germany  a  central  insti- 
tute for  the  training  of  teachers  in  ac- 
cordance with  the  same  system  was 
founded  as  long  ago  as  fifty  .years. 

"Swedish  gymnastics  are  probably 
the  most  rationally  correct  existing. ' ' 

Ling  was  an  artist  in  the  highest  sense 
of  the  word — a  poet  and  a  philosopher 
of  rare  ability,  and  a  noble-minded  indi- 
vidual who  thought  for  himself.  He  rea- 
soned according  to  natural  laws  and  was 
therefore  able  to  lay  the  foundation  for 
a  system  of  gymnastics,  curative  as  well 
as  educational,  which  now  is  considered 
above  criticism.  Ling  shows  very  plainly 
in  his  writings  that  he  was  influenced  by 
the  gymnastics  of  antiquity.  He  knew 
of  the  Greek  and  Roman  as  well  as  of  , 
the  French  and  German  gymnastics. 
The  latter  was  flourishing  during  his 
youth,  and  in  spite  of  his  criticism  of  the 
same,  it  had  a  great  deal  of  influence 
over  his  methods.  The  Swedish  system 
of  curative  gymnastics  is  therefore  an 
offspring  of  German  and  French  sys- 
tems, and  the  latter  in  turn,  as  already 
shown,  had  their  birth  in  the  Greek  and 
Koman  systems. 

The  Ling  system  of  curative  gymnas- 
tics was  further  developed  by  his  pupils 
Branting  and  Hjalmar  Ling.  The  Ger- 
mans did  considerable  to  make  the  sys- 
tem appreciated  by  introducing  it  at  the 
great  German  and  Austrian  clinics.  It 
was  especially  when  such  famous  physi- 
cians as  Hueter,  Esmarch,  Barbieri, 
Volkmann  and  Gussenbauer  began  to 
advocate  the  gymnastic  system  in  their 
practice  and  to  demonstrate  its  virtues, 
that  the  scientific  world  began  to  wake 
up  to  its  great  importance.  Gradually 
they  began  to  see  that  the  art  and  science 
of  curative  gymnastics  had  the  same 
rights  to  demand  recognition  as  other 
branches  of  physiological  therapeutics. 
The  circumstance  that  fakers  often  mis- 
used and  in  a  most  unethical  way  adver- 
tised the  system  neither  could  detract 
from  nor  add  anything  to  its  value. 


In  Sweden,  the  real  home  of  this  sci- 
ence, the  pupils  of  Ling  greatly  helped 
to  establish  the  respect  for  these  meth- 
ods and  gradually  also  to  spread  the 
knowledge  thereof  to  other  countries. 
Many  able  advocates  have  been  working 
with  great  skill  as  well  as  enthusiasm  to 
spread  the  principles  of  the  Ling  system 
to  all  the  civilized  world.  A  great  many 
fanatical  advocates  of  the  system,  who 
were  too  irrational  to  be  tolerated  in 
their  own  country,  have  also  lent  their 
influence  in  advertising  certain  faulty 
and  perverted  ways  of  practicing  the 
system.  The  medical  profession  in  this  « 
country  has  been  so  unfortunate  as  to 
come  in  contact  with  a  number  of  these 
fake  specialists,  and  as  a  result  have  ■ 
formed  their  opinion  of  the  system  partly 
from  the  impressions  thus  gained. 

Dr.  J.  K.  Mitchell,  in  his  work  on 
Mechano-Therapy  and  Physical  Educa- 
tion, says  the  following  about  the  Ling 
system  of  curative  gymnastics: 

"General  medicine  owes  much  to 
Ling's  propaganda  in  the  spread  of  in- 
formation about  medical  gymnastics, 
though  not  so  much  as  Swedish  authors 
would  have  us  believe.  It  is  probable 
that  had  Ling's  system  been  cumbered 
with  a  less  appalling  terminology  and 
less  burdened  with  fantastic  theories,  it 
would  to-day  occupy  a  higher  position. 
Valuable  as  Ling's  work  was,  the  school 
founded  by  him  has  degenerated  into  a 
kind  of  barren  formalism ;  the  system 
has  become  a  sort  of  religion  in  which 
faith  replaces  knowledge,  and  one  is 
asked  to  begin  its  study  by  swallowing 
whole  a  quantity  of  the  most  innutri- 
tious  formulae  on  which  science  could  be 
fed.  Moreover,  almost  all  of  Ling's  the- 
ories are  untenable  and  his  physiologic 
statements  absurd.  .  .  .  Fortunately, 
however,  the  practice  of  the  Swedish 
gymnasts  always  has  been,  and  is  now, 
better  than  their  theories ;  and  in  their 
specialty  of  corrective  work  they  most 
certainly  obtain  results." 

It  is  true  that  Ling  was  deficient  in 
his  knowledge  of  physiology,  etc.,  as 
were  all  other  scientists  of  his  time,  but 
his  rare  scholastic  ability  and  broadness 
of  mind  enabled  him  nevertheless  to 
found  a  superior  system  which  was  later 
to  be  simplified  and  perfected  by  his  pu- 


112 


ART  OF  CURATIVE  GYMNASTICS 


pils.  Many  of  these,  such  as  Sanden, 
Liedbeck,  Thure  Brandt,  Hartelius  and 
Gustaf  Unman  in  Sweden,  Georgii  in 
Paris,  Eckhard,  Schmidt,  Rothstein,  Eu- 
lenburg  and  Neumann  in  Germany ;  Mel- 
icher  in  Austria ;  Indebetou  and  Roth  in 
England;  Eichwold,  de  Rou  and  Berg- 
lind  in  Russia,  were  well  versed  in  physi- 
ology, anatomy  and  similar  subjects. 
They  were  therefore  well  able  to  estab- 
lish the  Ling  system  and  found  it  upon 
thoroughly  scientific  principles. 

During  the  latter  part  of  1860  the 
Swedish  system  of  curative  gymnastics 
received  a  great  uplift  by  the  inventions 
of  Dr.  Gustof  Zander.  He  introduced 
methods  by  which  people  could  be 
treated  with  active  as  well  as  passive 
movements  administered  by  means  of 
specially  made  apparatus.  Although  the 
value  of  these,  as  well  as  the  manual 
methods,  are  often  overestimated  by  cer- 
tain enthusiasts,  still  every  broad- 
minded  individual  who  takes  care,  to  im- 
partially investigate  these  methods,  can 
not  help  admiring  the  genius  of  the  in- 
ventor, Dr.  G.  Zander.  His  methods 
have  certainly  proven  of  great  advan- 
tage in  treating  disease  as  well  as  in  ed- 
ucating the  public  to  these  truths. 

The  two  classes  of  Zander  machines 
are  respectively  intended  for  the  admin- 
istration of  the  several  manipulations  of 
massage  and  for  the  production  of  pas- 
sive, active-passive  and  resisted  move- 
ments. Their  operation  depends  upon 
various  applications  of  the  lever-princi- 
ple. A  manometer  is  so  attached  as  to 
show  or  register  the  force  used,  the 
speed  of  each  machine  is  governed  by  the 
number  of  teeth  in  its  several  cog-wheels, 
adjustable  to  obtain  differing  rates  and 
extents  of  movement,  and  a  special 
clutch-wheel  or  a  governing  handle  is  so 
fitted  to  each  as  to  make  it  possible  to 
throw  the  whole  machine  out  of  gear  and 
stop  it  in  an  instant.  The  motive  power 
is  entirely  separate,  and  may  be  steam 
or  electricity.  Herz,  Krukenberg,  Funke, 
Nebel,  Charcot  and  others  in  Europe; 
Kellogg,  Taylor,  Phelan  and  a  few 
others  in  this  country,  have  produced 
a  vast  number  of  mechanical  devices, 
more  or  less  complicated,  for  the  same 
purposes  as  the  Zander  machines.  Those 
of  Herz,  Kellogg  and  Krukenberg  have 


met  with  the  greatest  success.  Their 
principles  of  operation  differ  somewhat 
from  Zander's,  and  some  of  them  are 
improvements  or  simplifications  of  the 
latter 's  apparatus,  but  the  effects  sought 
arc  the  same  as  in  his  system. 

Dr.  Taylor  in  New  York  and  Dr.  J.  H. 
Kellogg  in  Battle  Creek,  Mich.,  were 
among  the  first  in  this  country  to  ad- 
vocate the  art  of  curative  gymnastics. 
Dr.  Kellogg  was  a  pioneer  in  this  as  in  a 
good  many  other  fields.  He  was  quick 
to  recognize  the  principles  not  only  of 
curative  gymnastics,  but  of  all  the  other 
branches  of  physiological  therapeutics. 
He  has  proven  the  efficacy  of  these  cura- 
tive methods  by  the  success  with  which 
"he  has  applied  them  in  thousands  of 
cases  for  the  past  quarter  of  a  century. 
He  has  himself,  introduced  many  valu- 
able appliances  and  methods  for  the 
proper  development  of  the  chest,  the  ab- 
domen, the  back  and  other  parts  of  the 
anatomy,  as  well  as  for  correction  of  de- 
formities. A  good  many  of  these  the 
writer  has  thoroughly  tested  and  found 
them  of  great  value.  Several  of  these 
methods  are  therefore  described  in  this 
book,  with  the  hope  that  they  may  prove 
a  blessing  to  everybody  who  tries  them, 
as  they  already  have  proven  of  inestima- 
ble value  to  thousands.  They  are  de- 
scribed in  greater  detail  in  Dr.  Kellogg 's 
work  on  the  ''Art  of  Massage."  Dr. 
Kellogg  is  striving  to  educate  his  pa- 
tients out  of  disease  instead  of  trying  to 
cure  them  by  mysterious  remedies.  That 
is  his  strong  point.  His  work  has  been 
so  important  and  result-bringing  that 
his  name  should  live  for  ages  even  if  he 
had  not  done  any  more  than  to  introduce 
the  fore-mentioned  methods  and  impress 
their  value  on  the  general  public. 

We  have  also  in  this  country  a  great 
many  practitioners  of  osteopathy,  chiro- 
practice,  etc.  The  fanaticism  and  un- 
scientific reasoning  of  many  of  them, 
however,  often  lead  them  into  harmful 
extremes,  which  is  greatly  to  be  re- 
gretted. 

In  an  article  appearing  in  American 
Medicine,  Oct.  17,  1903,  Dr.  R.  C.  New- 
ton, who  states  that  the  practice  is  of  old 
Italian  origin,  says:  "The  lesson  they 
[the  osteopaths]  teach  is  that  the  human 
frame  can  not  only  endure,  but  can  be 


BRIEF  HISTORY  OF  CURATIVE  GYMNASTICS 


113 


•  benefited  by  maneuvers  which  are  usu- 
ally regarded  as  so  severe  as  to  be  dan- 
gerous. To  teach  people  the  necessity  of 
bodily  exercise,  if  they  wish  to  enjoy 
good  health,  has  been  and  still  is  a  diffi- 
cult and  discouraging  task.  But  the  peo- 
ple are  learning  their  lesson  for  all  that ; 
and  the  osteopaths  are  contributing  (al- 
beit unwittingly)  their  share  to  the  fund 
of  human  knowledge." 

Many  wide-awake  so-called  osteopaths 
are  now  broadening  out  into  a  more  ra- 
tional system  of  manual  therapeutics — 
a  system  simplified  and  perfected,  which 
is  neither  Swedish  nor  osteopathy,  in- 
cluding everything  of  value  in  the  old 
systems.  The  time  for  unreasonable  con- 
troversy and  conflict  between  the  differ- 
ent schools  of  manual  therapeutics  will 
soon  be  past,  and  a  new  era  for  the  cura- 
tive arts  is  fast  dawning  upon  us.  In 
fact,  it  is  already  here,  all  that  is  neces- 
sary for  the  broad-minded  practitioner 
is  to  recognize  the  changes  which  have 
evolved  during  the  last  few  years  and 
step  out  into  the  broader  light.  He  will 
then  be  able,  according  to  the  measure 
of  his  capacity,  to  give  all  men  their  just 
due.  An  unfailing  respect  must  charac- 
terize the  attitude  towards  all  searchers 
after  truth.  A  wide  tolerance  must  be 
manifested  towards  the  exponents  of 
opinions  different  from  our  own. 

"I  know  too  well,"  says  an  earnest 
man  of  science,  "that  no  man  can  think 
maturely  unless  he  thinks  in  the  light  of 
other  men 's  thoughts. "  It  is  the  ac- 
knowledged duty  of  every  student  to  fa- 
miliarize himself  with  the  results  of  the 
work  of  experts  in  his  own  chosen  field 


of  research.  To  avoid  the  narrowness  to 
which  specialization  tends,  there  should 
also  be  large  general  information. 

It  certainly  requires  a  person  of  ideal- 
istic and  artistic  as  well  as  scientific  ten- 
dencies to  successfully  apply  the  princi- 
ples of  the  Art  of  Curative  Gymnastics. 
The  scientific  knowledge  alone  will  not 
accomplish  much  without  the  enthusiasm 
which  comes  from  a  more  idealistic  way 
of  comprehending  these  great  truths. 
Like  the  sculptor,  for  instance,  he  must 
passionately  love  his  profession,  aspiring 
with  all  the  best  that  is  in  him  for  a 
greater  perfection,  simpler  and  more  ef- 
fective methods.  He  will  then  be  a  more 
useful  artist,  for  he  will  use  the  living 
material,  the  real  human  being,  instead 
of  clay  and  stone,  canvas  and  pigments. 

The  specialist  in  manual  therapeutics 
and  other  branches  of  physical  education 
must  understand  psychology  and  peda- 
gogy as  well  as  physiology  and  anatomy. 
Otherwise  his  work  will  be  a  failure,  no 
matter  how  high  his  scientific  knowledge. 
He  must  be  sufficiently  broad  and  liberal 
to  accept  truths  in  these  lines  even  from 
those  whom  he  may  consider  far  below 
him.  We  may  learn  from  savages  and 
animals — how  much  more,  then,  from 
peasants  and  other  natural  minded,  sim- 
ple people.  The  great  man  is  he  who  can 
simplify  scientific  knowledge,  educa- 
tional principles  and  religious  truths  un- 
til a  child  is  able  to  comprehend  them. 
This  is  the  mission,  then,  of  the  future 
humanitarian,  to  do  away  with  unneces- 
sary mysticism  and  present  the  highest 
truths  in  such  a  way  as  to  make  them 
common  property. 


The  Influence  of  Exercise  and  Mental  Attitude  on 
the  Circulation  of  the  Blood 


THE  INFLUENCE  OF  EXERCISE  AND  MENTAL  ATTL 
TUDE  ON  THE  CIRCULATION  OF  THE  BLOOD 


IT  has  long  been  known  that  many  dis- 
eases have  their  origin  in  a  sluggish 
circulation  of  the  blood.  Health  can 
exist  only  while  there  is  free  circulation 
in  every  part  of  the  physical  body.  Life 
is  synonymous  with  activity,  and  stagna- 
tion with  death.  There  is  one  great 
agent  in  the  building  and  repairing  of 
the  body,  and  that  is  the  circulation  of 
the  blood.  It  brings  substance  to  every 
cell  in  the  body  and  carries  away  waste 
matter.  The  blood  stream  is  responsible 
for  all  building  and  cleansing  of  the 
body,  for  diseased  or  healthy  tissue.  If 
this  is  true,  then  any  means  that  will 
quicken  the  circulation,  whether  it  be 
mental  or  physical,  should  be  considered 
as  a  valuable  means  of  cure. 

Abdominal  and  other  trunk  exercises 
have  always  proven  of  great  value  in 
overcoming  the  tendency  to  venous  con- 
gestion, especially  in  the  portal  region. 
The  importance  of  portal  congestion  as 
a  cause  of  disease  has  been  admirably 
,  emphasized  by  Dr.  Abrams  (see  page 
31). 

Man  is  distinguished  from  all  other 
mammals  by  his  erect  posture.  ''If  an 
intelligent  extra-mundane,"  says  Camp- 
bell, ''were  to  see  man  for  the  first  time 
in  the  horizontal  posture,  it  would  never 
occur  to  him  that  it  is  natural  for  him 
to  be  erect.  There  is  something  incon- 
gruous in  an  animal  built  on  the  longi- 
tudinal plan,  standing  and  progressing 
upon  one  end  of  its  long  axis."  The 
dangers  of  this  position  are  that  the  so- 
called  civilized  man  of  our  present  day, 
by  convention  or  habit,  is  forced  to  stand 
or  sit  almost  erect  on  the  long  axis  of  his 
body  all  day  and  often  until  late  at 
night,  thus  causing  the  spinal  column  to 
gradually  become  more  and  more  stif- 
fened, bent  and  shortened.  This  is  a 
very  common  deformity,  which  often 
causes  parts  of  the  spinal  column  to  be- 
come almost  immobile.  The  blood  is  al- 
lowed to  congest  and  frequently  actually 
to  stagnate  in  the  venous  cavities  and 
other  vessels  in  the  pelvis,  as  well  as  the 
portal  system,  not  now  to  speak  of  the 
venous  cavities  in  the  brain  and  spinal 


cord,  varicose  veins  in  the  legs,  testicles, 
rectum,  etc. 

How  can  a  person  with  weak  abdom- 
inal muscles  and  a  curved  and  stiffened 
spine,  who  has  to  sit  in  a  stooped  or  even 
upright  position  all  day,  avoid  suffering 
from  portal  and  pelvic  congestion? 
There  is  no  other  cure  for  these  troubles 
than  to  remove  all  the  many  different 
causes.  Increase  the  tone  of  the  abdom- 
inal muscles  and  limber  up  the  spinal 
column,  and  the  blood  will  circulate 
much  more  freely.  The  brain  and 
nerves,  muscles,  skin,  etc.,  will  no  longer 
be  robbed  of  the  life-giving  oxygenated 
blood,  which  in  a  healthy  body  should 
flow  freely  to  all  its  different  parts. 

The  difference  between  arterial  and 
venous  blood  is  indeed  very  remarkable. 
One  is  a  stream  of  life,  carrying  oxygen 
and  vitality  to  every  nook  of  our  phys- 
ical organism.  The  other  may  be  a 
stream  of  death  if  the  waste  and  impuri- 
ties are  not  thrown  off  fast  enough  by 
the  eliminating  organs. 

Abdominal  and  spinal  exercises,  with 
deep  breathing,  if  correctly  executed, 
will  not  only  greatly  assist  in  emptying 
the  above-mentioned  veins,  but  also  in- 
crease the  elimination  of  the  carbon  di- 
oxide as  well  as  other  waste  products. 
The  blood  will  in  this  way  quickly  be- 
come purified  and  enabled  to  carry  the 
life-giving  oxygen  and  other  nourish-* 
ment  to  all  the  living  cells  of  the  body, 
provided  the  big  pump  (the  heart)  still 
is  intact  and  in  working  order  and  the 
arteries  and  arterioles  (the  peripheral 
heart)  elastic  enough  to  force  the  life- 
giving  fluid  onward. 

All  the  circulating  fluids  in  the  body 
are  subject  to  the  sympathetic  nervous 
sj'stem  in  the  following  way:  All  the 
activities  of  the  body,  except  those  of  a 
chemical  nature,  are  tubular.  Bile, 
blood,  air,  food,  sweat,  pancreatic  .iuices, 
lymph  and  saliva,  all  flow  through  tubes, 
and  the  flow  is  controlled  by  the  iiTvolun- 
tMry  muscles  which  constitute  one  or  sev- 
eral of  the  coats  of  the  tubes  in  the  body. 
By  the  action  of  these  involuntary  mus- 
cles we  perspire,  we  breathe,  our  hearts 

117 


118 


ART  OF  CURATIVE  GYMNASTICS 


beat,  and  food  is  carried  through  the 
stomach  and  intestines.  And  what  makes 
muscles  move?  Nerve  stimulus.  The 
cerebro-spinal  nerves  influence  the  vol- 
untary muscles,  but  the  involuntary 
muscles  are  controlled  by  the  great  sym- 
pathetic nerves.  The  sympathetic  nerves, 
then,  are  the  brains  that  control  circula- 
tion, perspiration,  digestion,  elimination 
and  all  the  functions  of  the  physical  or- 
ganism. 

The  spirit  of  man,  which  is  often 
called  the  subconscious  mind,  acts 
through  these  great  nerves  to  influence 
vital  action.  The  states  of  the  spirit,  or 
subconscious  mind,  are  all  reflected  into 
physical  function  through  these  nerves. 
According  to  the  quality  of  the  emotions 
that  the  spirit  sends  through  these  nerves 
will  be  the  state  of  vital  action,  a  fact 
which  we  can  hardly  emphasize  too 
strongly,  as  it  is  so  universally  over- 
looked. How  many  so-called  scientists 
of  the  extremely  materialistic  type  actu- 
ally realize  that  the  state  of  their  sub- 
conscious mind  influences  even  the  cali- 
ber and  motions  of  all  the  tubes  of  the 
body,  particularly  the  minute  tubes  of 
the  capillaries  and  arterioles,  the  so- 
called  peripheral  heart?  Whenever  the 
mind  is  in  an  unnaturally  tense  and  anx- 
ious state,  the  spasm  of  these  arterioles 
may  be  so  marked  as  to  actually  over- 
crowd the  blood  in  the  veins.  Hence, 
the  diseased  craving  for  poisonous  stim- 
uli t^iat  will  temporarily  relieve  this  un- 
natural tension,  increase  the  strength  of 
the  heart-beat,  or  both.  Many  unbal- 
anced persons  seem  to  be  willing  to  do 
almost  anything  that  will  allow  the  life- 
giving  arterial  blood,  if  only  for  a  few 
brief  moments,  to  flush  their  diseased 
nerve  centers,  often  without  even  a 
thought  of  the  destructive  consequences 
of  such  habits. 

The  superiority  of  our  spiritual  life 
and  its  intimate  relationship  to  the  phys- 
ical is  now  becoming  more  and  more  rec- 
ognized, not  only  theoretically  but  in  the 
real  life  of  many  natural  minded  people 
who  have  not  yet  been  robbed  of*  their 
' '  sanctified  common  sense, ' '  and  who  are 
yet  simple  minded  enough  to  learn  these 
important  lessons  of  real  life,  even  from 
their  owti  little  children.  It  is  actually 
impossible  to  even  touch  on  the  simplest 


functions  of  the  body  without  recogniz- 
ing the  superiority  of  this  spiritual  life 
of  ours.  If  we  were  living  in  an  ideal 
spiritual  atmosphere,  surrounded  by  the 
most  favorable  climatic  as  well  as  social 
conditions,  our  bodies  would  naturally 
grow  up  to  a  perfect  state,  providing  our 
spiritual  life  was  in  harmony,  attuned 
to  the  vibrations  of  the  Almighty.  But 
having  become  crippled  by  conventions, 
deformed  by  perverted  social  as  well  as 
so-called  religious  customs  and  supersti- 
tions, scientific  training  has  become  nec- 
essary. 

This  temple  of  ours,  often  out  of  shape 
and  ready  to  collapse,  must  be  rebuilt 
and  renovated  according  to  the  Divine 
plan  of  perfect  harmony,  so  that  the  in- 
dwelling spirit  may  be  able  to  work  out 
its  destiny  without  too  much  friction 
and  interference. 

If  we  examine  an  average  individual, 
we  often  find  stooped  shoulders,  collapsed 
chest,  pendant  abdomen  and  other  un- 
becoming and  injurious  malformations 
and  positions.  The  wrong  sitting  habit, 
lack  of  proper  physical  exercises  and 
spiritual  stimulation  and  aspirations 
have  gradually  deformed  the  majority  of 
people  into  a  race  of  semi-invalids  and 
physical  wrecks. 

If  we  would  only  watch  the  children 
at  play  and  take  example  from  them,  it 
would  make  it  easier  to  get  back  to  the 
normal  again.  Watch  them  roll  on  the 
floor  and  kick  up  their  little  heels,  a  real 
superior  abdominal  exercise,  and  watch 
the  spirit  in  which  they  do  it.  Yes,  it  is 
primarily  their  feelings  we  want,  then 
the  methods  will  come  of  themselves,  so 
to  speak.  We  want  to  feel  ourselves  in 
the  muscles  of  every  part  of  the  body  as 
we  use  them — to  enjoy  being  alive  and 
active,  like  children  at  play.  What  a 
great  number  of  movements  they  make 
in  a  day.  No  wonder  they  are  hungry 
all  the  time  and  do  not  suffer  from  lack 
of  appetite  or  insomnia.  Every  little 
cell  in  every  part  of  the  body  is  kept  vig- 
orous. We  can  just  imagine  every  intel- 
ligent cell  in  the  child  as  smiling  and 
happy  in  its  activity.  There  is  no  slug- 
gishness anywhere. 

The  savage,  in  his  outdoor  activity, 
retains  his  childhood  vigor  much  longer 
than  we  do,  because  he  lives  more  and 


INFLUENCE  OF  EXERCISE  AND  MENTAL  ATTITUDE 


119 


thinks  less — that  is,  in  his  upper  brain. 
As  we  mature  we  become  more  thought- 
ful and  dignified  and  inactive,  physic- 
ally. We  have  retired  to  the  cranium 
and  become  so  weighed  down  with  the 
distractions  and  cares  of  mortal  life  that 
life's  building  and  restoring  processes 
are  disturbed.  We  have  become  so 
theory  perverted  that  we  have  actually 
lost  the  ability  to  appreciate  the  sim- 
plicity and  beauty  of  a  childlike  nature 
and  learn  from  the  lives  of  the  natural 
ones.  A  few  minutes  of  physical  activ- 
ity such  as  children  indulge  in,  con- 
vinces us  that  we  have  already  begun  to 
lose  our  body,  even  though  no  more  than 


thirty  years  of  age.  Then,  instead  of 
heeding  the  lesson  and  returning  to  the 
kingdom  of  life  and  joy  that  the  child 
inhabits,  throwing  off  care  and  worry 
simply  by  a  childlike  faith  in  the  Good 
Father,  we  are  apt  to  surrender  to  the 
stealthy  approach  of  decrepitude  and 
death,  without  resistance. 

Let  us  cast  off  the  fears  and  sorrows 
and  mental  weights  of  mortality.  They 
are  false  and  have  no  basis  in  truth. 
This  we  feel  when  the  Spirit  of  Truth 
is  fulty  realized.  Let  us  arise  in  the 
strength  of  the  spirit  and  inhabit  this 
body  with  a  joyous  consciousness  of  a 
deathless  destiny  of  active  usefulness. 


THE  ART  OF  MASSAGE 


By  J.  H.  Kellogg,  M.  D. 


Member  of  the  British  G.  necological  Society,  the  International  Periodical  Congress  of  Gynecology 

and  Obstetrics,  American  and  British  Associations  for  the  Advancement  of  Science, 

the  Societe  d'Hygiene  of  Prance.  American  Medical  AssociationfSuperin- 

tendent  of  the  Battle  Creek  (Michigan)  Sanitarium. 


A  Practical  Manual  for  the  Student, 
the  Nurse,  the  Practitioner^  Ex- 
plaining the  Physiological  Effects 
of  Thei  apeutic  Applications. 


/^ONCISE  directions  are  given  for  more  than 
forty  manipulations  under  seven  heads  : 
Touch,  Percussion,  Vibration,  Friction,  Joint 
Movements,  Stroking,  Kjieading.  Each  para- 
graph is  numbered  to  avoid  repetition.  Similar 
topics  are  indicated  by  cross-reference  numbers. 


THE  AUTHOR'S  THEORIES 

on  Scientific  Physical  Training,  and  his  Studies  of  iNDivrDUAii  and  Com- 
PAEATiVE  MuscuiiAR  STRENGTH  IN  Men  AND  WoMEN,  givc  the  reader  new  and 
important  facts  destined  to  effect  a  revolution  in  methods  of  physical 
training. 


THE  CHAPTER  ON  REST  CURE 

gives  valuable  hints  pertaining  to  the  management  of  this  system  of  treatment 
in  which  massage  plays  so  important  a  part. 


THE  NAUHEIM  TREATMENT         / 

for  diseases  of  the  heart  and  kidneys,  is  also  described,  giving  careful  rules 
for  the  various  special  exercises  and  baths  employed  in  connection  with  this 
treatment. 

(See  oppoElte  page.) 


35  35 


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